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Competition 10-30-2017

Monday – 10/30/2017

Strength

4×7 Back Squat ~ 70% of 1RM or increasing from 10/23

Weightlifting

Every 2 minutes for as long as possible
1 squat clean + 3 front squats

Gymnastics
7×3 Minutes
Straight set of Muscle Ups then 21 Calorie Row

record the time of each attempt

Metcon
AMRAP in 12 Minutes
10-20-30-40 …*
Alternating KB Clean & Jerk 32/24kg

* 10 BBJ after every round

Accessory

on the air assault bike
6×5 Minutes
20 Calories

record the time of each attempt, use the first two rounds as warm up

Tuesday – 10/31/2017

Strength
10×2 Bench Press ~ increasing from 10/24 by 5/2.5 lbs

Weightlifting

Squat Clean

1RM for the day

Gymnastics
7×3 Minutes
Straight set of bar muscle ups then 10 Calorie air assault

Metcon

AMRAP in 10 Minutes

30 Air squat
10 Sumo deadlift High Pull 95/65 lb

Accessory

Row
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. Row with damper set between 8-10!

Wednesday – 11/1/2017

Strength

Back squat work up to a heavy single then

5×5 Back squat increasing from 10/25 or 80% of max”

Weightlifting
Work up to a strong effort 3 position snatch

Snatch from the floor + snatch from below the knees + snatch from above the knees

Gymnastics
EMOM for 10 Minutes

Straight set of Chest-To-Bar Pull-ups

Metcon
AMRAP in 15 Minutes

30 GHD Sit-Ups
200M Run
30 Push-ups
200M Run

 

Accessory

EMOM for 10 Minutes

Straight set of strict HSPU

Thursday – 11/2/2017

Weightlifting

EMOM for 10 Minutes

3 Power Snatch

Metcon

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

* 4 Burpees EMOM

or if you need a recovery day

5×8 Minutes
1000M Run

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

Friday – 11/03/2017

Strength

15×2 Strict ring dip with pause in bottom of dip

Weightlifting

EMOM for 20 Minutes
1 Squat snatch w/ pause in bottom of overhead squat

start at 50% of 1RM and work up to a strong effort lift for the day

Gymnastics

2 Rounds of Tabata alternating between

V-ups
Arch hold

Metcon

AMRAP in 10 Minutes

30 Double unders
15 Kettlebell swings 32/24 kg

Accessory

EMOM for 10 Minutes

30 Seconds of bar facing burpees

Saturday – 11/3/2017

Strength

6 Rep max back squat increasing from 10/28’s 7RM

Weightlifting

1RM Clean & Jerk

Gymnastics

5 attempts at pegboard climb

attempt legless climbs if you are proficient with the standard climb

Metcon

AMRAP in 20 Minutes

8 Pull-ups
12 Overhead squats
16 Walking lunge steps

Accessory

3x200m warm up
then
10x50m sprint

2 minutes rest between efforts

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