Open Prep
A.
Every 2min for 8min:
2 Clean & Jerks
Every 2min for 6min:
1 Clean & Jerk
*Full squat cleans and split jerks. Build into a heavy single
B.
CGBP
5×12 [9]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
5xME
*Aim for 1-2 reps more
C.
DB Fly
4×12 [9]
*move up 5 lbs
-superset with-
Supine Pause Ring Rows
4xME [9]
*2 sec pause at top
D.
5 Rounds of:
Min 1: ME Walking Lunge
Min 2: ME Ring Muscle-ups
Min 3: ME Cal Row
Min 4 Rest
*If you cannot complete Muscle-ups, scale to 30 seconds of pull-ups followed by 30 seconds of ring dips
Regional Prep
Athlete specific
A. two for 215, one at 245
B. 170 & 11, 10, 8,8,8
C. 35 & 8
D. worked on MU efficiency, tried different grips and kips, 19 Cal best row
My arms feel like they are going to fall off
A. two for 215, clean 245, failed on jerk
B. 145
C. 20 & 5– went down in weight. had soreness in shoulder
D. MU’s were not coming together today.
A. 205# (got 225# up, but not sure if I had it locked out)
B. 150# & (12, 11, 9, 10, 11)
D. lowest lunge = 38 steps, lowest MU = 3, lowest cal row = 17
C. DNF (time)
A. Doubles= 155, 165, 175, 185. Singles=205, 215, 225, 235 failed clean
B. 135lb x12 for 3 sets. 8+4 2 sets. Pull-ups= 12,8,7,6,6
C. Done
D. 35,7,15- 35,7,12-26,6,11-27,6,11-29,6,11