Open Prep
A.
Every 2min for 10min:
3 Behind Neck Jerks
*Pull from blocks. Build to approx’ 65% and maintain for all 5 sets.
B.
Front Squat
3×5 [7]
Back down at least 20lbs from last week’s sets
-superset with-
Windmill Stick
30sec per side between each set
C.
Strinct Ring Dips
3xME
-superset wtih-
Strict Chin-ups
3xME
*Chin-up = underhand grip
D.
8min EMOM:
4 Burpees over bar
3 GTOH (135, 95)
Regional Prep
A.
Every 2min for 10min:
2 Cleans
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM
B.
Every 2min for 10min:
Snatch Deadlift + Power Snatch
*Build to a heavy complex
-ss w-
Stoney Stretch
30sec per side
C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side
D.
Wall Ball Test
1 Set of:
ME UB Wall Balls (20, 14)
*Terminate set at 100 wall balls if you reach that number
E.
3 Rounds of:
400m Run
15 OHS (115, 85)
20 C2B
Barbell
A.
Snatch Balance
-5/40%
-4/50%
-3/60% x 2
*No dip/drive.
B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75% x 4
C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/70%
-2/75% x 4
*Hold lift off for 2-3s. Reset. Clean.
D.
Front Squat
-5/50%
-4/60%
-4/70%
-4/75%
-4/80% x 5
E.
RDL
-4×8
chris redden says
Barbell
A. 80,100,120,120
B. 110,130.140.150X4
C. 145,170,185,195X4
D. 145,170,200,215,230X5 WOW
E. Did class WOD 155 snatches, 30″ box, 30LB wall ball
Ran 1 mile cashout
Matt McDonald says
Open – long day at work didn’t even want to work out today. Training at 4b makes it hard to train alone in my garage because I love the commoraderie at the box. Glad I got it in tho!
A. Just built heavy here. No jerk blocks so I built to 225.
B. Also built heavy here. Haven’t went for a max in probably 6 months. 10lb pr front squat! 265!
C. 15,10-15,10-15,7
D. Done. Avg 26 secs.
Cash out cool down 400m jog.
Karlie says
Barbell – took Wednesday off and did this today.
A) 50# stayed conservative
B) 70#
C) 85# getting more comfortable squat cleaning
D) 65, 75, 90, 95, 4×5 @ 105#
Sarah Schulz King says
Barbell- took off Wednesday and did it today
A- 2×2@ 95#
B- 2×4@ 95#
C- 2×4@ 110#
D- 4×5@ 140#
E- 95, 105, 115, 125#