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Competition 01-15-18

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Monday – 01/15/18

Strength

10×2 back squat ~ 82% of 1RM

Weightlifting

E90s for as long as possible

3 Squat snatch start at 50% and work up to a strong effort lift for the day does not need to be TnG but complete all three within 30seconds

Gymnastics

EMOM for 10 Minutes
Straight set of strict pull-ups

Metcon

AMRAP in 15 Minutes
18 Medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 Push-ups

Accessory

for time
27-21-15-9
air assault for calories
row for calories[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Tuesday – 01/16/18

Strength

5×3 Bench press ~ 80%

Weightlifting

EMOM for 10 Minutes

1 power clean + 1 hang power clean

Gymnastics

EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

AMRAP in 10 Minutes

10 Lateral burpees over the bar
10 Deadlift 225/155 ln

Accessory

10 attempts at a max set of strict muscle ups[/vc_column_text][vc_column_text]

Wednesday – 01/17/18

Strength

6×4 Back squat ~ 80%

increasing 10/5 lb from last week

Weightlifting

EMOM for 10 Minutes

1 squat clean

Gymnastics

EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups

Metcon

for time

18-15-12

Thruster 135/95 lb
400M Run after every round

Accessory

EMOM for 6 Minutes

30 seconds of GHD sit-ups

Thursday – 01/18/18

Skill

EOM for 10 Minutes

Straight set of kipping toe-to-bar

Metcon

7 rounds of 30 Seconds on 30 Seconds off
Air assault for calories
Two arm dumbbell power clean 50/35 lb
Row for calories

or if you need a recovery day

3x 2K row 2 minutes rest between efforts

row odd 500M pieces at your 1K pace

500M easy
500M at 1k pace
500M easy
500M at 1k pace[/vc_column_text][vc_column_text]

Friday – 01/19/18

Strength

Front Squat

2-2-2-2-2

Weightlifting

E90s for as long as possible

20 double unders + 1 squat snatch

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups

Metcon

3 rounds for time

9 hang power snatch 105/75 lb
15 push press 105/75 lb
21 front squat 105/75 lb

Accessory

3 attempts at a max effort set of strict dips

rest to recovery between rounds.

Saturday – 01/20/18

Strength

3×5 Front squat 88% of 1Rm

Weightlifting

EMOM or as long as possible

2 Squat clean

start at 60% and work up to a max for the day

Gymnastics

10 attempts at a max effort handstand walk

Metcon

AMRAP in 20 Minutes

20 Wall ball shots 20/14 10/9′
40 Sit-ups
60 Double unders

Accessory

10 legless rope climbs

use as little leg assistance as possible[/vc_column_text][/vc_column][/vc_row]

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