Competition (08/19/15)
Open Prep
A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly
B.
Every 2min for 16min:
2 Cleans
*Pull from blocks. Build to a heavy double by min 8, and maintain for last 4 sets
C.
Front Squat
6×4 @ 78%
1×8 @ 64%
-ss w-
Glute Bridges
10 reps between sets
D.
21-15-9 of:
Deadlifts (225, 155)
Pull-ups
E.
4x500m Row
*90% ME. 2min Rest between sets
Regional Prep
A.
Snatch Balance
5, 4, 3, 2, 1
*Start light and build to moderate
B.
Every 90 sec for 7 rounds:
Power Snatch + Snatch
*Build to a heavy complex before starting, then maintain for all 7 sets
C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM-ss w-
Turkish Sit-ups
4×8
*use a light kettlebell
D.
Bent Over Rows
4×8
*Across. Add 5-10lbs to last week
-ss w-
Strict Push-ups w/ Reach
4xME
E.
5 Rounds of:
Min 1: 15 Cal Row
Min 2: 10 Thrusters (135, 95)
Min 3: 15 C2B
Min 4: 10 Burpee BJO (25, 20)
Min 5: 15 RKBS (106, 70)
Barbell
A.
Power Snatch, knee + OHS
-3+1/50%
-2+1/60%
-2+1/70%
-1+1/75% x 3
B.
Snatch Deadlift to Hip + Snatch
-2/50%
-2/60%
-2/70%
-1/78%
-1/83%
-1/87% x 3
C.
Clean NHNF
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%
-1/85%
*Clean without using hookgrip or moving feet. Start with feet in receiving position.
D.
Front Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/85%
-2/90% x 6
