Posted on Leave a comment

Competition 10-15-17

Monday – 10/16/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/9

Weightlifting
15x90s
squat snatch

1 Squat snatch with pause below the knee
starting at 60% and increasing with every lift work up to at least 85% of 1RM

Gymnastics

EMOM for 10 Minutes
[odd] Kipping Chest to bar pull-ups
[even] 40 seconds arch hold

Metcon

AMRAP in 10 Minutes
10 Medicine Ball Clean 20/14 lb
10 Push ups

Accessory

10×3 strict weighted pull-up

start all reps at 50% of 1RM or increase from 10/9

Tuesday – 10/17/17

Strength

Deadlift

2-2-2-2-2

Weightlifting

10x120s

1 Hang Squat clean & jerk

work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of kipping muscle ups

Metcon

for time

21-18-15-12-9-6-3 Medicine ball sit-up 20/14 lb
Box Jump 24/20″

Accessory

Row 100 calories for time
5 Minutes rest
Row 80 calories for time
4 Minutes rest
60 calories for time
3 minutes rest
40 Calories for time
2 minutes rest
20 Calories for time

Wednesday – 10/18/2017

Strength

Back squat work up to a heavy single at 90% of 1RM then

5×5 Back squat ~ 80% of max

Weightlifting
6×1 Snatch balance ~ 100% of 1RM

Gymnastics
EMOM for 10 Minutes

Straight set of strict HSPU

Metcon

AMRAP in 12 Minutes
12 Power Clean 115/85 lb
8 Front rack walking lunge step 115/85 lb
4 Strict press 115/85 lb

Accessory

for time
100 Bar facing burpees

Thursday – 10-19-17

Skill

1RM Squat Snatch

Metcon

for time

21-15-9
Burpee
Wall ball shot 20/14 lb 10/10′
Alternating dumbbell snatch 50/35 lb

or if you need a recovery day

Death by cal/hr rowing pace ladder

30 seconds on 60 seconds off for as long as possible

Start by rowing at 1000(m)/700(f) cal/hr by hitting that target within ~10 seconds and maintaining that pace for the entire round.

Increase by 100 cal/hr every round. You are out when you can not complete a round at the desired pace.

Rest 5 minutes and return backwards down the ladder.

e.g.
Round 1 1000/700
Round 2 1100/800
Round 3 1200/900 could not hold for 30 seconds
rest 5 minutes
Round 4 1100/800
Round 5 1000/700
done

Record highest round completed.

Friday – 10/20/2017

Strength
2RM Back Squat

Weightlifting

Split Jerk
3×1 split jerk at 90% of 1RM then work up to a max for the day

Gymnastics

3 Attempts at a max effort HSW

Metcon

AMRAP in 15 Minutes
20 Toe-To-Bar
400M Run

Accessory
10x180s
15/10 Calorie Air assault for time

Record the time of each attempt.
Use the first two as warm up

Saturday – 10/21/2017

Strength

8 Rep back squat increasing from 10/14

Weightlifting

18x90s
1 Slow pull squat snatch w/ pause in bottom of overhead squat
3 each at 60,65,70,75,80,85%

One rep every 90 seconds.  Increase only if you make 3 consecutive reps at each weight.

Gymnastics

10×1 Legless rope climb starting from seated position.

Metcon
5 Rounds of 3 Minutes on 1 minute off
3 Hang Power cleans 185/135 lb
6 One arm dumbbell push press 50/35 lb
18 Double Unders

Accessory

1 mile run

Leave a Reply