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Competition 09-26-16

Monday – 9/26/2016

Weightlifting 

Split Jerk

5×1 90%

Strength 

Back Squat with 2 second pause in bottom of 1st squat
3-3-3-3-3

Gymnastics 

10x60s
1-3 Muscle ups with strict dip and 2 second pause in support

rest 5 minutes then

for time

9-7-5
Muscle Ups
9-15-21
Air Assault for calories

Metcon 1 

AMRAP in 8 Minutes
Pull-Ups
5 Burpees EMOM

Metcon 2 (wodapalooza workout 2)

AMRAP in 7 Minutes
21-15-9 *
Deadlift 225/155 lb
Overhead Squat 135/105 lb

*50 Double Unders after every round

Accessory 

6×5 Glute Ham Raise
use the most difficult upper body extension possible for 5 reps

Recovery 

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

Tuesday – 9/27/2016

Weightlifting 

Squat snatch with pause below the knee + overhead squat
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%

Gymnastics Strength
EMOM for 10 Minutes
Straight set Strict HSPU

Gymnastics Skill 

EMOM for 10 Minutes
5 Calorie Ski-Erg
20′ HSW

Metcon 1 

AMRAP in 6 Minutes
1 Power Clean 245/165 lb
1 Squat Clean 245/165 lb

Metcon 2 

5 Rounds for time
7 Bar Muscle Ups
25 Power Snatch 75/55 lb
400M Run

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 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 – 9/28/2016

Weightlifting 

Squat Clean and jerk with pause in receiving position of the jerk
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
increase if no misses
Strength

Deadlift
1 set for Max Reps at 90*

Gymnastics 

10x120s
L-Sit Rope climb *

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

Metcon 1 

5RM TnG Squat Snatch with no saves (no stepping forward from bottom position)

rest to recovery then

9-7-5
TnG Squat Snatch 155/105 lb *
9-15-21
Air Assault

* scale to a weight you can perform TnG snatches for the workout or by performing singles repetitions if can not maintain TnG.
Metcon 2 

AMRAP in 15 Minutes
200M
30 Seconds rest

Accessory 

2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)

Recovery 

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

Thursday – 9/29/2016

Rowing 

Row 30 Minutes for meters
Row at max effort for 30 seconds every 3 minutes starting at 0:00

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/30/2016

Weightlifting 

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of overhead squat

Strength

Romanian Deadlift
5×4 ~ 75% of best back squat

Gymnastics 

Regionals Nate
10 Rounds for time *
4 Strict Muscle Ups
7 Strict HSPU
12 Kettlebell Hang Snatch(6 ea arm) 32/24 kg

*20 Minute time cap

Metcon 1

3 Rounds
3 minutes on 3 Minutes rest
60 Wall Ball Shots 20/14 lb 10/10′
Max Reps Chest To Bar Pull-Ups

Metcon 2

AMRAP in 8 Minutes
3 Power Cleans 185/135 lb
30 Double Unders w heavy rope

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 – 10/1/2016

Strength 

10x120s
2 front squats plus max set of strict pull-ups with vest 20/14 lb
start at 75% and increase each round. scale pull-ups to bodyweight if less that 5 pull-ups fresh

Metcon 1  

for time
9-7-5
Rope Climb
9-15-21
Air Assault Bile

Metcon 2 

Marston
AMRAP in 20 Minutes
1 deadlift 405/275 lb
10 toes-to-bars
15 bar-facing burpees

Accessory 

5×30 GHD Sit-Ups w vest
complete each for time
rest to recovery between rounds

Recovery 

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

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