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151211 – Competition

3ter Block #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

C&J (1RM) no touch´n go!

2×2 @70%

2×2 @75%

2×2 @80%

 

B

10min EMOM

1-3 weighted MUS

 

C

OPEN WOD 11.3

 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb / 75kg)

Jerk (165lb / 75kg)

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)

Jerk (110lb / 50kg)

 

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (135lb / 62kg)

Jerk (135lb / 62kg)

 

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (75lb / 35kg)

Jerk (75lb / 35kg)

 

Description

Squat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

 

Required Equipment

A barbell configured for 75lbs / 35kg

 

D

Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand
Cooperation:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com