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Competition 09-11-2017

Monday – 9/11/2017

Strength

4×7 Back Squat increasing from 8/28

Skill

E90s for as long as possible
1 Squat clean + hang squat clean from above the knees

Gymnastics
EMOM for 10 Minutes

straight set of kipping muscle ups

Metcon
10 rounds of
30 seconds of kettlebell snatch 32/24 kg
30 seconds rest
30 double unders
30 seconds rest

Accessory

“Nicole”

AMRAP in 20 Minutes

400M run
Max rep Pull-ups

Tuesday – 9/12/2017

Strength
4×7 Bench Press ~ increasing from 9/5 by 5/2.5 lbs

Skill

EMOM for 10 Minutes
3 Power clean starting at 60% of 1RM and working up to strong effort for the day

Gymnastics

EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex

 

Metcon
1 minute of dumbbell burpee deadlift 75/55 lb
1 minute of wall ball shots 30/20lb 10/10′
2 minutes of dumbbell burpee deadlift 75/55 lb
2 minutes of wall ball shots 30/20lb 10/10′
3 minutes of dumbbell burpee deadlift 75/55 lb
3 minutes of wall ball shots 30/20lb 10/10′

Accessory

6x500M Row each for time rest 1 minute between attempts

Wednesday – 9/13/2017

Strength

5×5 Back squat increasing from 9/6

Skill
EMOM for as long as possible
1 Squat snatch with 2 second pause below the knees
starting at 60% and increasing up to 90% of 1RM

Gymnastics

Alternating tabata
L-seat
arch hold

Metcon 

AMRAP in 15 Minutes

10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run

Accessory

EMOM for 10 minutes

Straight set of Chest To Bar pull-ups

Thursday – 09/14/2017

Skill

EMOM for 10 Minutes

2 Split jerks

Metcon

for time

50-40-30-20-10

Air Squat
Sit-up

or if you need a recovery day

5 rounds of

6 minutes on 2 minutes off

row for meters

Friday – 9/15/2017

Strength

7x90s
5 Deadlift ~ 80% of 1RM”

Skill

EMOM for as long as possible
1 Power clean with feet “bolted”

2 reps at each weight increasing by 5-10 lbs
start with feet in same stance as receiving position and keep them in the same spot on the floor throughout the lift.

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

AMRAP in 12 Minutes
15 Box Jump 24/20″
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb

Accessory 

5×15 GHD Sit-up with medicine ball

rest to recovery after each attempt

Saturday – 9/16/2017

Strength

Strong effort 2 Rep max back squat for the day

Skill

12x90s
1 rep Hip snatch
4 each at 75,80 and 85% increase only after 4 successful doubles

Gymnastics

7×2 Pegboard attempt

record the time of each double

Metcon

AMRAP in 20 Minutes
4 Strict Pull-ups
7 Front Squat 185/135 lb
10 Burpees

Accessory
1 Mile run on true form

 

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