Open Prep
*Base Week
A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single
B.
Every 2min for 8min:
3 TnG Power Snatch
-rest 3-4 min-
Every 2min for 8min:
2 TnG Power Snatch
*Build into a heavy triple and double before starting EMOM and maintain for all 4 sets.
C.
Back Squat
6×3 @ 80%
1×10 @ 60%
-ss w-
Banded Psoas March
5×20 (10/side, alt)
D.
8min AMRAP of:
50 DUs
10 Deadlifts (225, 155)
10 Burpees Over Bar
Regional Prep
*Deload Week
A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single
B.
Every 2min for 12min:
Snatch Pull + Snatch, Knee
*Pull from blocks. Build to a moderate complex and maintain for all 6 sets
C.
Back Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Banded Psoas March
5×20 (10/side, alt)
D.
4 Rounds of:
400m Row
50 DUs
10 HSPUs
*rest 2min after each round.
Barbell
A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/75%
-1+1/80%
B.
Power Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/87%
-1/92% x 3
C.
Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-1/80%
-1/86% x 3
D.
Back Squat
-4/50%
-3/60%
-3/70%
-2/80%
-2/85%
-2/90% x 4
-5/82%
E.
RDL
-3×5
*Increase weight from previous week.
For Distance:
-6 Min Run/Row/Air Dyne
*Rest 3 Min
-then-
1500m Row
*Easy “jogging” pace.
Matt McDonald says
A. Up to 145
B. 145x3s, 165x2s they got a tad ugly
C. 225
D. 2 rd + 53 couldn’t breathe
Ran a mile 80%
Chris Hall says
Open
A worked to 145
B 145 x3 155×2
C 260
D 3rd+ 64
Renee English says
-Regional-
A. All at 125#
B. All at 120#
C. Done at 205#
D. Done, forgot to look at clock. No rest, used assault bike, no rowers available.
Camille Goldman says
With Chelsey
A. 55#, 65#, 70#, 75#, 80#, 85#
B. 70# & 80#
C. Front Squat 4 x 5 105#
D. 3 rounds
Practice butterfly kipping pull-ups