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Competition 09-05-2016

Monday – 9/5/2016

Weightlifting

Behind the neck jerk
3,3,3,2,2,2,1,1,1
Starting at 70% and working up to 95% of max jerk

Strength

Front Squat
5-5-5-5-5
60,65,75,75,80%

Skill

EMOM for 10 Minutes
[Odd] :30s Triple Unders
[Even] :30s Seconds of L-Sit

Metcon 1 

5 Rounds with 1 minute on each station
Dumbbell Power Snatch 75/55 lb
Wall Ball Shots 30/20 lb 10/10′
Row for Calories
Rest

Metcon 2

Big Sexy

5 rounds for time of:
6 deadlifts, 315/205 lb *
6 burpees (over the bar)
5 cleans, 225/155 lb
5 chest-to-bar pull-ups
4 thrusters, 155/105 lb
4 muscle-ups

* Change your own plates between movements

Accessory 

8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery

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

Tuesday – 9/6/2016

Weightlifting 

EMOM for 10 Minutes
1 Power Clean + 1 Hang Clean

Strength
12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″

Gymnastics
Max effort handstand walk then

3×75′ completing each for time

Metcon 1 

3 Rounds for time
15 Push Jerk 205/145 lb
400M Run

Metcon 2 

3 times through the following
AMRAP in 6 Minutes
21 Toe-To-Bar
15 Calorie Air Assault
9 Box Jump 30/24″
2 Minutes rest betwen rounds

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs

Recovery

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

Wednesday – 9/7/2016

Weightlifting

12x90s
3 rep Squat Snatch starting at 70%

complete 3 reps in each round. TnG not required but you must follow yourself with each rep. Increase every 2 rounds if no misses and no saves

Strength

Deadlift
5-5-5-5-5
60,65,75,75,80%

Gymnastics

EMOM for 10 Minutes
Straight set of Bar Muscle Ups

Team series workout #1 or the following

for time

21-15-9
Bar-facing-burpees
Overhead squats 95/65 lb
Chest-to-bar pull-ups

Metcon 2 

2 Rounds for time
50 Medicine Ball GHD Sit-Ups 30/20 lb
1000M Run with Med Ball 30/20 lb

Accessory 

3×12 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 – 9/8/2016

Intervals

12×5 minutes
[odd] 450M* Run then 15/10 calorie Air Assault
[even] 15/10 Calorie Air Assault then 450M* Run

*All the way around the property.  If you are not at the gym substitute your usual 400M loop.

Recovery 

Range Of Motion 101 or Hero workout from romwod.com

Friday – 9/9/2016

Weightlifting

Snatch high pull
5×5 ~ 70% *
*keep the bar close and your elbows high

Strength

Overhead Squat
3-3-3-3-3

Gymnastics 

10x120s
L-Sit Rope climb *

* Scale down to legless or scale up to ascent+descent

Metcon 1 

AMRAP in 10 minutes
10 Left Arm Kettlebell Swings 32/24 kg
10 Right Arm Kettlebell Swings 32/24 kg
40 Air Squats

Metcon 2

AMRAP in 20 Minutes
1 Strict muscle up
2 Parallette HSPU
3 Squat Cleans 205/145 lb

Accessory 

3×12
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 – 9/10/2016

Weightlifting 

3RM Hang squat snatch

Strength

Bench Press
7RM

Metcon 1 

3 rounds for time
50 Pull-Ups
Rest 1 Minute
100 Double Unders *
rest 1 minute
use heavy rope if available
Metcon 2 

1k Row
30 Power Cleans 225/155 lb
100 push-ups

Accessory 

5×10 single leg deadlift each leg
32/24kg kettlebell on each arm

Recovery 

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

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