Competition (07/17/15)

Open Prep

A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Every 2min for 6min:
2 C&J
-then-
Every 2min for 8min:
1 C&J
*Build to a heavy single

C.
Close Grip Bench Press
5×5
*Build to a heavy set of 5. 16″ grip.
-ss w-
Strict Weighted Pull-ups
5×5

D.
3 Rounds:
Min 1: Cal Row
Min 2: Power Cleans (135, 95)
Min 3: Burpees over bar
Min 4: Wall Balls (20/14)
Min 5: RKBS (53, 35)
Min 6: Rest

Regional Prep

A.
Snatch
4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
3×1 @ 85%

B.
Clean + Jerk
3 @ 50%
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
3×1 @ 85%

C.
Close Grip Bench Press
3×5 @ 75% of last week’s 5RM
-ss w-
Strict Weighted Pull-ups
3×5
*Pick a moderate load. Stick to a slow and controlled tempo w/ a 1sec pause at bottom of each rep

D.
Bulgarian Split Squats
4×8
*Use a DB in each hand for load
-ss w-
Supine Ring Rows
4×10

E.
5 Rounds of:
Min 1: Sandbag Box Setp-ups (20)
Min 2: RKBS (53, 35)
Min 3: HRPUs
*Hold sandbag across shoulders on back and alternate on step-ups

Barbell

A.
Press in Snatch
-5,4,3,2,1

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-1/80%
-1/85% x 4

C.
Press in Split
-5,4,3,2,1

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-2/75%
-1/80%
-1/85% x 3

E.
Barbell Row
-3×8

F.
6 Rounds of:
30sec Airdyne Sprint
30sec Rest
30sec Hollow Body Hold
30sec Rest