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Competition 08-29-2016

Monday – 8/29/2016

Weightlifting 

3×1 Squat Snatch w pause below in the bottom of OHS
starting at 60% and increasing 3 strikes yer out at any weight

Strength

Front Squat
3-3-3-3-3

Metcon 1 

5 Rounds for time
10 Kettlebell Snatch 32/24 kg
10 Burpees to target 6″ out of your reach

Metcon 2

4 Rounds for time
10 Muscle ups
20 Power Cleans 155/105 lb
100 Double Unders

Accessory

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

Recovery

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

Tuesday – 8/30/2016

Weightlifting

2×1 Squat Clean & Jerk

start at 60% and increasing 3 strikes yer out at any weight

Strength

Bench Press
2RM

Gymnastics

10x60s
20 double unders
30′ Handstand walk

Metcon 1 

for time

50 Pull-Ups
20 Calorie Air Assault
Rest 2 Minutes
35 Pull-Ups
35 Calorie Air Assault
Rest 2 Minutes
20 Pull-Ups
50 Calorie Air Assault

Metcon 2

AMRAP in 20 Minutes *
5 Deadlift 305/205 lb
10 Push-Ups
15 Air Squats

* wear a 20/14 lb vest

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 – 8/31/2016

Weightlifting 

Split Jerk
1-1-1-1-1

Strength

Back Squat
10-10-10-10-10 ~ 60,65,75,75,80%

Gymnastics 

20x60s
[odd] Straight set SHSPU
[even] Straight set Toes to Bar

Metcon 1 

3 times through the following
AMRAP in 6 Minutes
25 Wall Ball Shots 20/14 lb
20 Calorie Row
15 Overhead Squats 135/95 lb
2 Minutes rest betwen rounds

Metcon 2

AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunges

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 – 9/1/2016

mainsite 083016

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 9/2/2016

Weightlifting

3×1 Slow Pull Squat Snatch
starting at 60% and increasing 3 strikes your out at any weight

Barbell Cycling 

EMOM for 10 Minutes
3 TnG Power Snatch ~ 60,60,65,65 then 6 rounds of 70%”

Strength

10x120s
2 Deadlift ~ 75% + Straight set strict neutral grip pull-ups

Gymnastics

Bar Muscle Ups
3,3,3 pausing at the top of dip then Max set

Metcon 1 

for time
27-21-15-9
Row for Calories
9-7-5-3
Bar Muscle Up

then rest 5 minutes

for time

60-50-40-30-20′

Unbroken Handstand walk

Rest 5 Minutes

 

50 GHD Sit-up
35 Calorie Ski-Erg
20 Kipping Deficit HSPU 9″/9″

Metcon 2

Every 4 Minutes for 4 Rounds*
Start rounds at 0:00,4:00,8:00 and 12:00
15 Burpee Box Jumps 30/24″
15 Kettlbell Swings 40/32 kg
200M Run

*continue as an AMRAP if you can not complete any round

Accessory 

3×10
Reverse hyper strong effort

Recovery

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

Saturday – 9/3/2016

Weightlifting 

On the low blocks
1 power clean + squat clean + Jerk
start at 60% and work up to 90% no misses

Metcon 1
for time
10 Clean & Jerk 185/135 lb
8 Clean & Jerk 205/145 lb
6 Clean & Jerk 225/155 lb
4 Clean & Jerk 245/165 lb
2 Clean & Jerk 265/175 lb

Metcon 2

for time
150 Double Unders
1 Mile Run
100 Chest To Bar Pull-Ups
1 Mile Run
150 Double Unders

Gymnastics 

Muscle Ups
3,3,3 pausing at the top of dip then Max set

Metcon 3

for time
8-7-6-5-4
Muscle Ups
Thruster 155/105 lb

Accessory 

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

Recovery 

rest to recovery between efforts
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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