Open Prep
A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%
B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across
C.
10min Alt EMOM:
Odd: 12 Pistols (alt)
Even: 3-4 Bar MUs
*Sub 6 kipping C2B if not able to complete Bar MUs
D.
Every 5min for 4 Rounds:
400m Run
2 Rope Climbs (15′, 14′)
4 Power Snatches (155, 110)
*Rest remainder of 5 min
Regional ย Prep
A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%
B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across
C.
10min Alt EMOM:
Odd: 16 Pistols (alt)
Even: 6 Bar MUs
D.
Every 5min for 4 Rounds:
400m Run
2 Legless Rope Climbs (15′, 14′)
4 Power Snatches (185, 130)
*Rest remainder of 5 min
E.
4 Rounds NFT:
15 GHD Sit-ups
15 Reverser Hypers (moderate)
Barbell
A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%
B.
Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.
C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%
D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.
chris redden says
A. worked up to 190 bad snatch day many misses
B. 55lbs on all
C. Done
D. Done
Matt McDonald says
No pain on the snatch so I did A.
125×3, 130×2, 140×2, 155×2, 160×2, 165×1, 170×1, 185 miss for fun. 165×4
My new lifters help a lot! Not many misses. Feels good to pick a barbell up again after 9 days off.
Update: Steven at Kort said my infraspinatus is just blown up, so he gave me some correctives and I smashed it with a lacross ball. Should be good to go for the comp.
Karlie says
Barbell
Sore from my 2 a day Wednesday.
A. Snatch balance + OHS 1 @ 80# heaving snatch balance
B. Snatch, PR day! 45,55,64,72,76.5,81,85. No misses. Beyond line… 88, 92(PR) no misses.
Camille Goldman says
A. Snatch 55, 60, 65, 70, 75, 80, 85 no problem
90 no way ๐๐๐