Saturday, February 6, 2016

Saturday's Open Prep Session

(A) For Time
10 Rounds
1 x Snatch: 60/43/33  (power or squat)
15 x Unbroken Double Under’s
Then with no rest
10 Rounds
1 x Clean & Jerk: 90/60/45  (power or squat)
3 x Lateral Bar Hops

NOTE: Use the first 7 rounds to build to the Rxd weight. If it feels good, use rounds 8-9-10 to go beyond. DU’s & Laterals must be done straight after your lift. Your score is a combination of time taken & total weight lifted over each of the 10 rounds with a bodyweight ratio taken into account. If you fail a lift, move on to the DU’s or Laterals then start the next round. You only get 10 rounds on each movement whether you hit or miss the lift. You are permitted to prep with an unloaded bar or any other equipment. You must not put any plates on a bar during warm up.

NOTE: B&C can be done in any order
(B) Back Squat: Every 2min
1x10 @ 60-65%
1x8 @ 65-75%
1x6 @ 70-80%

(C) Deadlift
1x4@60%
1x4@70%
2x3@80%
1x2@85%
1x2@90%
NOTE: If they’r feeling good, go for a new 1RM

10 comments:

  1. A) 14:02
    Snatches - 60, 60, 60, 60, 60, 60, 60, 70, 75, 77.5(f) total 565kg
    Clean and jerks - 77.5, 90, 90, 90, 90, 90, 90, 95, 100, 105 total 817.5kg
    Total 1382.5kg / 84kg = 16.458

    B)
    Back squats - 96, 105, 112
    Deads - worked to 210kg, felt heavy today.

    ReplyDelete
    Replies
    1. I'd recount your c&j total mate

      Delete
    2. = 17.654

      Thanks Dave, I failed maths at school can you tell ? Hahaha

      Delete
  2. A) 12:19
    Snatch 60,60,60f,60,60,60,60,62.5,65,67.5
    Total 555kg
    C&j 90,90,90,90f,90,90,90,90,90,92.5
    Total 812.5kg
    1367.5kg/ 82kg 16.67

    B) back squat
    90,100,120

    ReplyDelete
  3. A 25 27.5 30. 32 33. 33(f) 33 34 35 36.5(f)
    C&j 36.5 40 45 45 45 45 45 45 46 48
    24.04

    ReplyDelete
  4. 16:40
    Snatches
    35, 43,43,43,43,43,43,55(f),55,57.5 = 405.5
    Clean & jerks
    60,60,60,60,60,60,60,62.5,67.5,6.75 = 617.5
    = 1023/65kg bw 15.74
    Back squats
    60, 65,75
    Deads
    80, 90, 95

    ReplyDelete
  5. if anyone took a picture of the board that would be helpful for me to record my numbers haha :-)

    ReplyDelete
    Replies
    1. Ok...

      Snatches
      35, 40, 43, 43, 43, 43, 43, 45, 47.5, 50 = 432.5

      Clean and Jerks
      50, 60, 60, 60, 60, 60, 60, 62.5, 65, 67.5 = 605

      Total = 1037.5 / 67.5 = 15.37
      Time = 20.40

      Back squats - all at 60kgs

      Deads up to 100kgs

      Delete
  6. A) 29:35
    Snatches- 30, 35, 37.5, 49 42.5(f), 42.5, 42.5, 42.5, 42.5, 42.5 = 355
    C&J- 50, 57.5, 60, 60, 60, 60, 60, 60, 60, 62.5 = 590
    945/49= 19.286

    ReplyDelete