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You are here: Home / Competition / Competition (07/04/15)

July 3, 2015, casebelcher, Filed Under: Competition

Competition (07/04/15)

Open Prep

A.
Every 2min for 10min:
2 Snatch
*Build to 65% and maintain for all 5 working sets

B.
Back Squat
3×5 [7]
*Back down at least 20lbs from last week

C.
Deadlift
3×4 (7)
*Back down at least 30lbs from last week. Focus on form and tempo. 3 sec negative, 1 sec positive, no rest at top or bottom.

D.
Every 2min for 16min:
25m Prowler Push (140, 90)
25 RKBS (53, 35)
*Focus on hard hip extension, squeezing the core and glutes, and relaxed arms in the swing.

Regional Prep

A.
Every 30 sec for 5min:
1 ME Standing Broad Jump

B.
Back Squat
Build to a 3RM
-then-
3×3 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

C.
4 Rounds NFT:
10 Pause Pistols (alt)
40ft HS Walk
*2 sec pause in the bottom of each pistol. Focus on getting comfortable in the bottom and knee out on the base leg.

D.
“The Seven”
7 rounds for time of:
7 HSPU
7 Thrusters (135, 95)
7 Knees to elbows
7 Deadlifts (245, 170)
7 Burpees
7 AKBS (70, 53)
7 Pull-ups

Barbell

A.
Back Squat
-5/55%
-5/65%
-5/75% x 5
-10/50% x 1

B.
Snatch, hip + OHS
-3+1/50%
-2+1/60% x 3

C.
Clean Pull
-3/90% x 4

D.
2x:
-Max unbroken Muscle up

-then-

For Time:
-2 Mile Run

Reader Interactions

Comments

  1. Karlie says

    July 4, 2015 at 11:09 am

    A. 75,85,100×5, 70# x 10
    Last back squat 1 RM was 135 but that’s been a WHILE! Feel much stronger.
    B. 45, 55
    C. 100#
    D) 3 rounds of “the Seven” the kids were begging to go home.
    65# thruster, 145# deadlift, 53# AKBS (first time doing American at this kb wt. yay and all unbroken) everything felt great. Definitely want to tackle this WOD again soon with out distraction.
    *** also! prowler pushes! did a few with Matt and they were kinda sort of fun and challenging. Can we get more of that? I may regret asking….. :/
    Happy 4th!

    Reply
  2. Matt McDonald says

    July 4, 2015 at 11:44 am

    did the prowler wod.. Added a tad more weight and extended the pushes to 50m. Didn’t use a clock but got in 8 rds with the kbell work

    Did a 10-8-6-4-2 of rope climbs and slam ball cleans (80lb). 18 minutes

    Nice to stay off the bar and do some odd challenging things.

    Reply
  3. Sarah Schulz King says

    July 5, 2015 at 6:59 pm

    Barbell:
    A- 5×5@ 145 10@ 95
    B- 65#
    C- 135#
    D- scaled at ME Strict pull ups 5 reps x 2
    E- 16:37, pushing Kameron in stroller

    Reply

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