07
Jan
2018

3

Competition Programming

A.
With a 15 Minute Running Clock
Minutes 1-5 Hang Snatch x 1 (Mid Thigh)
Minutes 6-10 Hang Snatch (Above Knee)
Minutes 11-15 Hang Snatch (Below Knee)

Idea is to increase load across all minutes, finishing with your heaviest lifts

B.
5 Tough Sets
Front Squat x 5 @24X1
(Same Thing,Go For Improvement This Week)

C.
5 Rounds For Time
7 Muscle-ups
7 Overhead Squats 185/125#

At The 15 Minute Mark

Comments ( 3 )

  • Tay
    January 7, 2018 at 8:30 pm

    A. Up to 220#
    B. 185-205
    C. 5Rft: 7 strict pull-ups
    7 ohs 155
    C. Part 2: 83 cal
    D. Done
    2 sets of ghr (low on time)

    Reply
  • Austin Salisbury
    January 7, 2018 at 8:30 pm

    A.Up to 205.
    B.230 all 5 sets
    C.8:28/74 cals
    D. Romanian Done

    Reply
  • jjorgensen
    January 7, 2018 at 8:30 pm

    A. 95-235 No Misses
    B. 205-215-225 (Stopped 2nd Rep of this set, strained something in mid back)
    C. 9:06 (Subbed Ovrhd Squats for 275# back Squats), Then 102 Calories on The Rower
    D. Done

    Reply

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