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

July 6, 2015, casebelcher, Filed Under: Competition

Competition (07/07/15)

Open Prep

A.
Every 2min for 10min:
2 Snatches
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-ss w-
Shoulder Sweeps
10/side

B.
Strict Press
4×8 [9]
AHAP for all 4 sets
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

C.
Bent over barbell row
4×8 [9]
*Go up 5-10lbs compared to all sets from load week (2 wks prior)
-ss w-
Strict Tempo Push-ups
4xME
*3sec negative, explode to the top on push-ups

D.
10min Alt EMOM:
Odd: 10 Thrusters (95)
Even: 10 C2B Pull-ups

Regional Prep

A.
Every 2min for 16min:
3 Behind the neck Jerks
*Jump 5-10lbs each set to build to a heavy triple. Use blocks

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
4 Rounds of:
Min 1: ME Strict Ring MUs
Min 2: Front Lever Lowering (5sec neg per rep)
Min 3: 10 Burpees to 12″ target
Min 4: Rest

D.
For time:
21-15-9 of:
Power Cleans (165, 115)
HSPUs
Front Squats (165, 115)

E.
4 Rounds NFT (not for time):
18 GHD Sit-ups
8 Glute/Ham Raises

Barbell

A.
Jerk, back
-4/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

B.
Power Snatch, hip
-3/50%
-3/60%
-2/65%
-3/70%
-3/75% x 4

C.
Snatch Pull
-3/85% x 4

D.
15 Min EMOM:
-1 Burpee Muscle Up
-20s L-Sit Hold

Reader Interactions

Comments

  1. Karlie says

    July 7, 2015 at 10:19 am

    A. 60,70,75,80,85 x3
    B. 35,45,50,55,60×4
    C. 75#
    D 15 min hard as $&@! EMOM
    Case had me do 3 strict pull-ups and 3 deficit push-ups, 20 sec L hold
    That lasted a few rounds. Switched to 1 strict, 3 pu and sorta 20 sec holds… Those faded as well.

    Reply
  2. chris redden says

    July 7, 2015 at 10:24 am

    A. 140,165,180,190,205
    B. 90,110,115,125,135
    C. 165
    D. Done. L sits very week

    Reply
    • Matt McDonald says

      July 7, 2015 at 8:46 pm

      Yeah man L sits for me are tough as well. Nice work!

      Reply
  3. Casey Hogan says

    July 7, 2015 at 4:25 pm

    A: 81 kilo
    C: 155 lb
    D: through 10 rnds, saving some for 4:30 class

    Reply
  4. Chris Hall says

    July 7, 2015 at 4:54 pm

    Open prep
    A 115
    B 135 1 1 1 1
    C 135 20 20 20 20
    D done

    Reply
  5. Matt McDonald says

    July 7, 2015 at 8:45 pm

    Open
    A Power Snatches legs are doms from yesterday. 165×2 e2mom. Heavy but tolerable. Then prd my power at 185!
    B. Shoulder press= 100lb all sets. Regular mups sets of 5
    C. No go
    D. Subbed 100lb push press for thrusters. Done
    Bar is really starting to feel light as of late. Feeling strong but gas tank not great.

    Reply
  6. Renee English says

    July 7, 2015 at 9:31 pm

    Barbell
    A. Up to 4×3 @ 135#
    B. Up to 4×3 @ 95#
    C. 115#
    D. Done 15-20sec holds
    Then PM conditioning

    Reply
  7. Sarah Schulz King says

    July 7, 2015 at 10:00 pm

    Barbell. I did it. I’m done. My hands hurt.

    Reply
  8. Chelsey Engle says

    July 8, 2015 at 10:02 pm

    Barbell
    A. 55, 65, 75, 80, 85×4
    B. 35, 55, 60, 65, 70×4
    C. 80#x4
    D. Did an EMOM of power cleans increasing by 5# till failure. Ended at 125#

    Reply

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