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Competition 09-25-2017

Monday – 9/25/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/18

Weightlifting

EMOM for as long as possible
squat snatch with pause below the knees

start at 60% and work up to 90% of 1RM

Gymnastics

EMOM for 10 Minutes
Straight set of kipping HSPU

Skill

EMOM for 10 Minutes
[odd] Max set of kipping Toe-To-Bar
[even] 40 seconds of double unders

Metcon

AMRAP in 12 Minutes
10 Hang Power cleans 155/105 lb
6 Front rack walking lunge 155/105 lb
200M Run

Tuesday – 9/26/2017

Strength
4×7 Bench Press ~ increasing from 9/19 by 5/2.5 lbs

Weightlifting
E90s for as long as possible

1 Snatch balance + 2 over head squat

start at 60% and work up to a strong effort lift for the day

Gymnastics

EMOM for 10 minutes
1 bar muscle up build

kipping swing + c-kip pull-up + c-kip chest to bar pu + straight set bar muscle up

Metcon

for time

21-15-9
Burpee
Kettlebell Swing 40/32kg

Accessory

20x90s

10/7 Calorie assault bike

record the time of each attempt
use the first 4 as warm up and try to achieve negative splits

Wednesday – 9/27/2017

Strength

5×5 Back squat increasing from 9/20

Weightlifting

Every 2 minutes for as long as possible

Slow pull power clean with pause in receiving position start at 60% and work up to a max for the day

receiving position must be able to descend into front squat

Gymnastics

Tabata L-Seat with leg raises

Metcon 

5 rounds for reps of

3 minutes on 1 minute off

3 Push-ups
6 Dumbbell Snatch 50/35 lb
9 Sit-ups

Accessory

for time

30 Power snatches 135/95 lb

Thursday – 09/28/2017

Skill 

EMOM for 10

Minutes Straight set of HSPU

Metcon 

3 Rounds for time

400M Run
30 Barbell Thrusters 45/35 lb

or if you need a recovery day

Row 5K for time

Friday – 9/29/2017

Strength
Deadlift
1-1-1-1-1

Weightlifting

12x90s
2 Squat clean ~ starting at 80% and increasing every 4 rounds

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

for time
3-6-9-12-15
Burpee Box Jump 24/20
Deadlift 225/155 lb

Accessory
20x90s
10/7 calorie row

Saturday – 09/30/2017

Gymnastics

for time

21-15-9
Alternating Dumbbell Snatch 50/35 lb
Bar Muscle up

Skill

2 Minutes at each station

Max HSPU
Rest
Max Double Under
Rest
1RM Back Squat

Metcon

for time

1000M row
50 Thrusters 45/35 lb
30 Chest-To-Bar Pull-ups

 

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