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Competition 10-23-2017

Monday – 10/23/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/16

Weightlifting

EMOM for 10 Minutes

2 Power Cleans

Gymnastics

“Half Nate”
AMRAP in 10 minutes of

2 Muscle ups
4 HSPU
8 Kettlebell swings 32/24 kg

Metcon
AMRAP in 10 minutes
3-6-9-12-15 …
Power clean 155/105 lb
30 Double unders after every round

Accessory 

10×3 strict weighted pull-up

at 50% of 1RM or increase from 10/16

Tuesday – 10/24/2017

Strength
10×2 Bench Press ~ increasing from 10/17 by 5/2.5 lbs

Weightlifting

EMOM for 10 Minutes
3 Power snatch,  does not need to be TnG

 

Gymnastics
EMOM for 10 Minutes
[odd] Kipping toe-to-bar
[even] 30 seconds hollow hold

Metcon

3 Rounds for time
400M Run
30 Sit-ups
20 Deadlift 225/155 lb

Accessory
Double-time Tabata Row

8 Rounds of
40 Seconds on 20 seconds off
Row for calories

Record calories rowed in each round
use the first two as warm up

Wednesday – 10/25/2017

Strength

Back squat work up to a heavy double then

5×5 Back squat increasing from 10/18 or 80% of max”

Weightlifting

Clean & Jerk

10x60s
Power clean + 2 Split Jerks

Gymnastics
EMOM for 10 Minutes
Straight set kipping HSPU

Metcon

AMRAP in 10 Minutes *

Squat clean thrusters 135/95 lb

4 Lateral Burpees over the bar EMOM

Accessory

10 Rounds of
30 Seconds on 90 seconds off

Ski-erg for calories

Thursday – 10/26/2017

Skill

EMOM for 10 Minutes

[odd] Strict Pull-ups
[even] Push-Ups

Metcon

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 50/35 lb
200M Run
20 Kettlebell Swings 32/24 kg
200M Run

or if you need a recovery day

10×4 Minutes
400M Run

record the time of each attempt. Use the first two as warm-up and try to achieve negative splits.

Friday – 10/27/2017

Strength
2RM Front squat

Weightlifting

Every 90s for as long as possible
1 Squat snatch
Start at 70% and work up to a strong effort single for the day

Gymnastics
EMOM for 10 Minutes
Straight set of Chest to bar pull-ups

Metcon

4 Rounds of 1 Minute on each station

Two arm dumbbell power clean 50/35 lb
Row for calories
Jumping alternating lunge steps
Rest

Acceossory
EMOM for 10 Minutes
30 seconds of Burpee Box Jump overs 24/20″

Saturday – 10/28/2017

Strength

7 Rep max back squat increasing from 10/21’s 8 rep max

Weightlifting

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

Gymnastics

100 pull-ups for time

start with a max set of kipping pull-ups then complete 100 total pull ups.

Record max attempt and total time.

 

Metcon

for time

1000M Run

then

5 rounds of

20 Wall ball shots 20/14 lb 10/9 ‘
10 hang power snatch 95/65 lb

then

1000M Run

 

Accessory

10 attempts at a max effort handstand walk.

 

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