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Competition 11-27-17

Monday – 11/27/17

Strength

10RM Back squat

Weightlifting

EMOM for 10 Minutes

1 Power clean + 2 Split Jerks

Gymnastics

10 attempts at a max effort handstand walk

Metcon 

4 Rounds with one minute on each station

Row for calories
Strict HSPU
GHD Sit-ups
Alternating Pistols

Accessory

7×4 Strict pull-up with pause at the top of the rep and slow lower down

Tuesday – 11/28/17 

Strength

Bench Press 5×8 ~ 65%

Weightlifting 

Every 90s for as long as needed Squat Snatch with 3 second pause in the bottom of overhead squat Start at 50% and work up to 90% of 1RM Any movement during the pause is considered a no rep

Gymnastics

EMOM for 10 Minutes

Straight set of Chest-to-bar pull-ups

Metcon 

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Front rack walking lunge steps 155/105 lb

Accessory

Ski-Erg

20 rounds for calories 20 seconds on 40 seconds off

Wednesday – 11/29/2017

Strength

Front squat work up to a heavy set of 2

then

6×3 Back squat at 85% of 1RM OR increasing from 11/22

Weightlifting

EMOM for 10 Minutes

1 Squat clean & Jerk

Gymnastics

EMOM for 10 Minutes

Straight set of kipping HSPU

Metcon

AMRAP in 8 Minutes

9 Power cleans 155/105 lb
6 Front Squats 155/105 lb
3 Push Jerks 155/105 lb

Accessory

3×10 Minutes

1K Row

record the time of each attempt

Thursday – 11/30/2017

Skill

Deadlift

1-1-1-1-1

Metcon 

AMRAP in 10 Minutes
10 Box Jump 24/20″
10 Alternating Dumbbell Snatch 50/35 lb

or if you need a recovery day…

On the Trueform Runner

warm up

3×4 Minutes
300M Run easy

workout

12×3 Minutes
200M Sprint

Record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort

cool down

1600M Run

Friday – 12/1/2017

Rest Day

Saturday – 12/2/2017

Hometown Hoedown!

Event 1 

AMRAP in 10 Minutes

4 Toe-to-bar
7 Burpee Box Jump 24/20″
10 Overhead Squat 75/55 lb

Event 2 

AMRAP in 7 Minutes
1-2-3-4-5-6-7 …
Bar Muscle up
3-6-9-12-15-18 …
Push Press 115/85 lb

Event 3

TBA

 

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