This last Comp phase takes us right into the Synergy Strength OLY open competition on February 08, 2014. I think it would be great if you all decide to try out a competition, some are looking for qualifying numbers for Nationals and others their first competition. Larger comps re always more fun and if you are intimidated to do a competition what a better way to try it out then in your own house (Synergy). Competition is also the best place to test your self and reach higher numbers for training as the environment is ideal for best lifts. Please consider competing and please talk to me about what it takes to register.
MON December 30/13 – Comp 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Clean and jerk 65-70-75-80%x2, 4(85%x2)
B. Power snatch 60-65%x2, 6(70%x1)
C. Clean pulls 4(85%x4)
D. Front squat 70-75%x3, 80%x3,85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1
E. Press + jerk 4×4+2
TUES December 31/13 – Comp 1, Week 1
Gym closed for Christmas Eve
WED January 01/13 – Comp 1, Week 1
Gym Closed for New Years Day
THURS January 02/13 – Comp 1, Week 1
MAKE UP FOR WEDNESDAY IF YOU WISH
A. Snatch 60-70-75-80%x2, 4(85%x2)
B. Power clean and jerk 60-65%x2, 5(70%x1)
C. Back Squats 4(80%x5)
D. Snatch high pulls 4(85%x3)
FRI January 03/13 – Comp 1, Week 1
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang power snatch + hang snatch 60-65%x2+2, 4(70%x1+1)
B. Hang clean 60-65%x2+2, 4(70%x1+1)
C. Front squat + jerk 70-75-80%x2+1, 4(85%x1+1)
D. Clean shrugs 4(80%x3)
SAT January 04/13 – Comp 1, Week 1
REST DAY
SUN January 05/13 – Comp 1, Week 1
REST DAY
