Competition (06/29/15)

Open Prep

*This is a deload week for Open Prep only. Volume and load are decreasing this week. Focus on form, recovery, and working out any bumps and bruises.

A.
Every 2min for 10min:
2 Squat Cleans
*Build to 75% by before starting E2MOM and then maintain for all 5 sets.
-superset with-
Windmill Stick
30sec per side between each set

B.
Back Squat
3×8 [7]
*Back down at least 20lbs from last week’s sets. This is a deload week.
-superset with-
Single Leg KB RDL
3×8/side [7]

C.
Back Rack Walking Lunge
3×10 (7/leg) [7]
-superset with-
3x1min Stoney Stretch

D.
3 Rounds of:
25 RKBS (53, 35)
15 Strict Push-ups
10 Goblet Squats (53, 35)
5 Strict Pull-ups
*75%-80% of ME

Regional Prep

*This is a base week for Regional Prep. Volume and load will be moderate and will increase next week. A few notes if you’re just joining. (1) Be sure to complete a thorough warmup. (2) “-ss w-” stands for “superset with”… This means you’ll bounce back and forth between the two movements until all the sets are completed.

Also, please record your scores & questions in the comments section!

A.
Every 2min for 10min:
2 Snatches
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM

B.
Halting Snatch Deadlift
4×2
*Across. Pause for 2 sec below knee, above knee, and mid thigh
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold.

C.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

D.
10min alt EMOM:
Odd: ME HS Walk
Even: 16 Pistols (alt)

E.
10min AMRAP of:
100m Farmers Carry (70, 53)
3 Power Cleans (225, 155)

Barbell

*This is a base week for Barbell. Volume and load will be moderate and will increase next week. For many jumping into the program, this will likely be an overall increase in barbell volume. Be conservative when basing your percentages. Also, please record your scores & questions in the comments section!

A.
Snatch Push Press + OHS
-4+1/40%
-3+1/50%
-2+1/60%
-1+1/70%

B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75% x 4
*Hold lift off for 2-3s. Reset. Snatch.

C.
Power Clean, hip
-3/50%
-3/60%
-3/65%
-3/70% x 3
*Power clean from hang positioning at the hip.

D.
Front Squat
-5/50%
-5/60%
-5/70%
-5/75% x 5
-8/60% x 1

E.
Clean Pull
-4/80% x 4

F.
3x:
-Max distance UB handstand walk.
-2 Min Rest Between

-then-

Tabata Calorie Row