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Competition 10-02-17

Monday – 10/2/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 9/25

Weightlifting

10x60s
Power clean + 3 Split Jerks
Start at 60% and work up to a strong effort lift

Gymnastics
EMOM for 10 Minutes

Straight set of Strict deficit HSPU use a depth you can get 3-5 reps each round

Metcon
AMRAP in 10 Minutes
Push-ups
7 Kettlebell swings 32/24 kg

Accessory

10x180s
25/17 Calorie Row
record the time of each attempt, use the first 2 as warm up and try to achieve negative splits

Tuesday – 10/3/2017

Strength
7×4 Bench Press ~ increasing from 9/26 by 5/2.5 lbs

Weightlifting
12x90s
2 power snatch

start at 70% and increase to strong effort double for the day

Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

5 rounds for time
25 Air Squat
20 Walking lunge steps
15 Box Jumps 24/20″

Accessory

for time

30 clean & jerks

155/105 lbs

Wednesday – 10/4/2017

Strength

5×5 Back squat increasing from 9/27

Weightlifting

EMOM for as long as possible.
Squat Snatch with pause in bottom of overhead squat
start at 60% and work up to 90% of 1RM

Gymnastics

EMOM for 10 Minutes
Straight set of pull-ups

Metcon

AMRAP in 9 Minutes
6 lateral burpees over the bar
3 Hang Cleans 185/135 lb

Accessory

5 Attempts at a max effort set of strict or kipping muscle ups

Thursday – 10/5/2017

Skill

EMOM for 10 Minutes

2 Squat Snatch

Metcon

AMRAP in 10 Minutes

200M Run
30 Wall ball shots 20/14 lb 10/10′

or if you need a recovery day

5K row

Friday – 10/6/2017

Strength

Deadlift
Strong effort double for the day

Weightlifting

12x90s
1 Squat clean + 2 front squat

starting where you left off snatching and working up to a max for the day

Gymnastics

Alternating Tabata
V-ups
Arch Hold

Metcon

3 rounds for time
400M Run
21 Kettlebell Swings 24/16 kg
12 Pull-ups

Accessory

2RM Strict weighted dip

Saturday – 10/7/2017

Strength

10 Rep max back squat

Weightlifting

EMOM for as long as possible
1 Slow pull power snatch
Start at 60% and increase to a max for the day

Gymnastics
Max set of ring muscle ups
rest 60 seconds then complete
a total of 30 reps

record total time and number reps in max set

 

Metcon
3 7’s
7 Minutes of
Rowing for calories
7 Minutes of
Squat Clean Thrusters 205/145 lb
7 Minutes of
30 Double unders
10 Two arm dumbbell burpee deadlifts 50/35 lb”

Accessory

for time

450M Bear hug sandbag or D-ball carry 150/100 lb

* 450 carry is all the way around the complex

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