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Competition 08-22-2016

Monday – 8/22/2016

Weightlifting 

Max Effort Hang Squat Clean + Squat Clean + Jerk

Weightlifting 

EMOM for 10 Minutes
Power Clean + 2 Split Jerks ~ 80%

Gymnastics 

EMOM for 20 Minutes
1-3 muscle ups with pause at the top.  wear a 20/14 lb vest

Metcon 1 

AMRAP in 15 Minutes
15 Front Squats 135/95 lb
15 Push-ups

Metcon 2 

AMRAP in 10 Minutes
5-10-15-20-25…
Box Jumps 24/20″
200M Run after each rounds

Accessory 

10×3 Glute Ham Raise
use the most difficult upper body extension possible for 3 reps

Accessory

5RM strict weighted pull-up, neutral grip holding hollow body.

Recovery

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 8/23/2016

Weightlifting 

Max Effort Hang Squat Snatch + Squat Snatch + Overhead Squat

Strength

Back Squat  7RM

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest To Bar Pull-Ups

Metcon 1 

3 Rounds for time
21 Snatches 115/75 lb
400M Run

Metcon 2

3 rounds with 2 minute rest between rounds
AMRAP in 6 Minutes
15 SHSPU
10 Deadlift 315/205 lb
5 Burpee Pull-Ups

Accessory

10×10 Strict Hip Extension with pause at parallel

Recovery 

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 8/24/2016

Weightlifting 

EMOM for 20 Minutes
Behind the neck split jerk starting at  60% and increasing to around 80%.

Strength

Deadlift
3×2~ 90%

Gymnastics 

5 rounds
AMRAP in 2 Minutes
20 GHD Sit-ups
then Max rep 20′ HSW
2 minutes rest between rounds

Metcon 1 

EMOM for 10 Minutes *
30 Double Unders
10 Burpees

* if you can not complete any round continue as an AMRAP for the remaining time
for time

Metcon 2 
7-6-5-4-3-2-1
Power Clean 225/155 lb
21-18-15-12-9-6-3
Toe-to-bar

Accessory 

3×10 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery 

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 8/25/2016

Sled Sprints

15x180s

50M Sled pull sprint 90/70lb

record the time of each round and walk the sled back between each effort. 

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 8/26/2016

Weightlifting/Gymnastics

EMOM for 10 Minutes
straight set muscle ups followed by
straight set of TnG Squat Snatch 155/105 lb

Strength

Back Squat
2RM
Metcon 1 

5 Rounds for reps with one minute on each station
Legless Rope Climbs
Strict Deficit HSPU Push-ups 4.5/3″
Row for calories
rest

Metcon 2

for time*
20 calorie air assault
20 thrusters 95/65lb
rest 5 minutes
20 thrusters 95/65lb
20 calorie air assault
rest 5 minutes and repeat 2 more times

*record the time for each of the 20’s. Try to perform negative splits.

Accessory 

3×10
Reverse hyper moderate strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 8/27/2016

Weightlifting

1RM Power Snatch + 2 Overhead Squat

Strength

Bench Press
7RM

Metcon 1 

AMRAP in 20 Minutes
25 Wall Ball Shots 20/14lb 10/10 lb
15 Power cleans 115/85 lb
5 Bar Muscle ups

Metcon 2 

5 Rounds of 3 Minutes on 1 Minutes off
400M Run then
Max reps chest to bar pull-ups

Accessory 

5 Rounds
Max effort superman hold on GHD
Max effort l-sit

rest to recovery between efforts

Recovery 

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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