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 10min:
2 Cleans
*Pull from blocks. Build to a heavy double.
C.
Front Squat
3×4 @ 80%
1×6 @ 68%
-ss w-
Glute Bridges
10 reps between sets
D.
10min AMRAP of:
5 Hang Power Cleans (155, 110)
10 T2B
30 DUs
E.
For time:
400m farmers carry (70, 53)
Regional Prep
A.
Tall Cleans
5×3
*Build to moderate weight. Focus is starting from deadstop position and pulling under bar quickly
B.
Cleans
4 @ 70%
3 @ 75%
2 @ 80%
5×2 @ 88%
C.
Front Squat
6×4 @ 76%
1×8 @ 62%
-ss w-
Glute Bridges
10 reps between sets
D.
RDLs
4×8
-ss w-
One Arm DB Row
4×8/arm
E.
12min AMRAP:
200m Famers Carry
5 STOH (185, 130)
10 C2B Pull-ups
Barbell
A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%
B.
Snatch, below knee
-4/40%
-3/50%
-3/60%
-3/65%
-3/70% x 5
C.
Clean Pull + Clean, below knee
-3/45%
-2/55%
-2/65%
-2/72%
-2/77% x 4
D.
Back Squat
-5/45%
-4/60%
-3/70%
-2/77%
-2/82%
-2/86% x 6
Barbell
A. 70# sore shoulders
B. 5 sets at 70#
C. 90# for 4 sets
D. Back squat only had time for 4sets at 130#. Felt heavy but doable. Sore hip flexors.
A. 155
B. 185 went light, i struggle with the blocks
C. 230 & 165
D. 7 +10
E. 6:31
Snatch Practice and then class
7:55 rx class wod.
Deload week so not being too strict with the programming.
Also added 10 rds not for time
2 power clean 205
2 muscle ups