September 27, 2019 – Competition

Openers and Activation

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Build to today’s heavy Snatch from Blocks – for this week, the barbell should be at or slightly below your knees in the starting position.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from the blocks.

B.
For time:
30 Thrusters (135/95 lbs)
30 Power Snatches
30 Overhead Squats

Compare results to August 16, 2019

.

C.
Every 2 minutes, for 12 minutes (6 sets):
100 Foot Front Racked Kettlebell Carry (32/24 kg)
10 GHD Sit-Ups