Competition (07/08/15)

Open Prep

A.
Every 2min for 10min:
2 Split Jerks
*Pull from blocks. Build to approx’ 82% and maintain for all 5 sets.

B.
Front Squat
5×5 [7]
Move up 5-10 lbs compared to load week (2 wks prior)
-ss w-
Windmill Stick
30sec per side between each set

C.
Strinct Ring Dips
4xME
-ss w-
Strict Chin-ups
4xME
*Chin-up = underhand grip

D.
7 x 20 Cal ME Row
*2min rest between sets

Regional Prep

A.
Every 2min for 16min
Clean Lift Off + Clean
*For clean lift off scoop to above knee, then pause for 2 sec. Reset to the ground then pull clean. Build to a heavy complex

B.
7min EMOM:
3 TNG Power Snatch
*Build to heavy set of 3, then maintain for all 7min of EMOM

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
5 Rounds of:
Min 1: 14-16 C2B Pull-ups
Min 2: ME Parallette L-Sit
Min 3: Rest
*Stack two 45# bumpers and keep feet above bumpers on L- Sit. Once you fail, take a short rest and get back into L-Sit. Goal is to accumulate as much time as possible in min.

F.
10 x 20 Cal Row
*2min Rest Between

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/65% x 2

B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Snatch from hang position slightly above the knee.

C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Lift off to just below the knee.

D.
Front Squat
-5/50%
-4/60%
-4/70%
-4/77%
-4/83% x 5

E.
RDL
-5×8