Posted on Leave a comment

Competition 10-09-17

Monday – 10/9/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/2

Weightlifting

10x60s
Power clean + hang power clean from below the knees
Start at 60% and work up to a strong effort lift

Gymnastics

EMOM for 10 Minutes
Straight set of kipping muscle ups with pause at top of ring support

Metcon

for time

100 alternating dumbbell snatch 50/35  lb

Accessory

10×3 strict weighted pull-up ~ 50% of 1RM

Tuesday – 10/10/2017

Strength
7×4 Bench Press ~ increasing from 10/3 by 5/2.5 lbs

Weightlifting

12x90s
1 power snatch + 2 squat snatch

start at 60% and increase to strong effort double for the day

Gymnastics

EMOM for 10 Minutes

[odd] straight set of toe-to-bar
[even] 40 seconds of double unders

Metcon

for time
15-12-9
Power cleans 135/95 lb
Thrusters 135/95 lb

Accessory 

50 Strict pull-ups for time

Wednesday – 10/11/2017

Strength

4RM Front Squat

Weightlifting

E90s for as long as possible

20 double unders + 1 Squat clean
Start at 70% and work up to a max for the day

Gymnastics

10x 1 Freestanding handstand attempt

Metcon

AMRAP in 15 Minutes
50 Sit-ups
35 Kettlebell swings 32/24 kg
20 Push-ups

Accessory

150 wall ball shots for time 20/14 lb 10/10′
start with a max set of wall ball shots
then rest 60 seconds then complete a total of 150 reps

Thursday –  10/12/2017

Skill

Max distance Handstand walk

Metcon

7 rounds of 30 seconds on 30 seconds off

Row for calories
Box Jumps 24/20″
Two arm dumbbell power cleans 50/35 lb

or if you need a recovery day

1 mile run on the trueform

Friday – 10/13/2017

Weightlifting
EMOM for 10 Minutes
3 TnG Power Snatch

Gymnastics

EMOM for 10 Minutes

Straigh set of bar muscle ups

Metcon

AMRAP in 10 Minutes
10 Bar facing burpees
10 Overhead walking lunge steps 95/65 lb

Accessory

5x500M Row at 24spm

Row the first 2 at your 2K pace.
Increase power output for rows 3-5

Saturday – 10/14/2017

Strength

9 Rep max back squat increasing from 10/7

Weightlifting

EMOM for as long as possible
1 Power clean & Jerk
start where you left with snatches and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of Chest to bar pull-ups

Metcon

Every 5 minutes for 30 minutes

[odd]
30 Wall ball shots 20/14 lb 10/9′
400M Run

[even]
400M Run
30 wall ball shots 20/14 lb 10/9′

Accessory

10×1 Legless rope climb

Leave a Reply