03
Dec
2017

8

Competition Programming

A.
5 Tough Sets
Clean + Front Squat + Jerk

B.
5 Tough Sets
TnG(Touch n Go) Power Clean x 3

Spend Enough Time on
A and B To Get Good Volume In

C.
3 Rounds For Time
Run 400 Meters
10 Hang Power Cleans 185/125#
20 Strict HSPU

D.
3 Tough Sets
Glute Ham Raise x 5 @31X0

3 Tough Sets
Weighted GHD Hip Extension x 5 @10X3

Comments ( 8 )

  • Victor Dowell
    December 3, 2017 at 8:30 pm

    A. 255, 265, 275, 285, 295 Failed Jerk

    B. 225, 230, 235, 240, 245

    C. 14:13 RX (35 Degrees F. outside… neat)

    D. GHD Raises – 20#, 20#, 20#
    Hip EXT – 20#, 20#, 20#

    Reply
  • Tay
    December 3, 2017 at 8:30 pm

    A. 275
    B. 225
    C. 13:26Rx
    D. 4 sets of ghr x 5 reps
    Notes:
    -limited time for part A&B
    -shspu were really tough today, down to doing 3

    Reply
  • Sheena Hunter
    December 3, 2017 at 8:30 pm

    A:160-165-170-175-180 failed the jerk 180 failed jerk again but happy I was able to squat clean again.

    B:Up to 165#

    C:17:50 RX

    D: done

    Reply
  • Torsten Waurig
    December 3, 2017 at 8:30 pm

    A. 62% of C&J to flush soreness
    B. 62% for more flushing
    C. 13:47 Rx (Whole body trashed from weekend)
    D. Ran out of time

    Reply
  • Austin Salisbury
    December 3, 2017 at 8:30 pm

    A.255
    C.12:17
    Did less volume today, still pretty sore from the comp.

    Reply
  • Daniel Rosales
    December 3, 2017 at 8:30 pm

    A) 175,175,175,185,185
    B) 165,165,175,175,175×2 squatted the third clean
    C) 15:12 135hpc 10strict hspu
    D) done

    Reply
  • jjorgensen
    December 3, 2017 at 8:30 pm

    Low back is still a bit tender from last week so I just did some lighter back squats and a bunch of strict hspu.

    Should be back at it tomorrow or wednesday.

    Reply
  • Courtney Davis
    December 3, 2017 at 8:30 pm

    A. 185#, 190# no jerk
    B. 155#
    C. 14:42 (15 Cal airbike instead of HSPU)
    D. ??, 25#

    Reply

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