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Competition 12-11-17

Monday – 12/11/17

Strength

7RM Back squat

Weightlifting

1 Squat snatch with pause below the knees + squat snatch does not need to be TnG start at 70% and work up to around 90% of 1RM complete 2 lifts at each weight

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon 

“Grace”

for time

30 Clean & jerks 135/95 lbn

Accessory

7×4 weighted strict pull-ups

@50% of last weeks 4RM

Tuesday – 12/12/2017

Strength

Bench Press

5×3 ~ 75%

Weightlifting

EMOM for 10 Minutes

1 Squat clean

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

AMRAP in 15 Minutes

10 Kettlebell Swings 40/32 kg
20 GHD Sit-Ups
30 Double Unders

Accessory

2K Row

Wednesday – 12/13/2017

Strength

Front squat work up to a heavy set of 4

then

6×3 Back squat at 85% of 1RM OR increasing from 12/6

Weightlifting

EMOM for 12 Minutes

1 Squat clean & jerk

3 x 1@ 55%
3 x 1 @ 75%
3 x 1 @ 85%
3 x 1 @ 90%

increase each weight by 5 or 10 pounds from 12/6 if you made all of your reps.

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon 

5 Rounds with 3 minutes on 1 Minute off

9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb

Accessory

10 Attempts at a max effort handstand walk

Thursday – 12/14/2017

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Metcon

AMRAP in 10 Minutes

10 One arm dumbbell push press 50/35 lb *
15 Box Jumps 24/20″

* alternate arms each round

or if you need a recovery day 

for time

5K Row

Friday – 12/15/2017

Strength

Max effort Deadlift

Weightlifting

EMOM for as long as possible

1 squat snatch

start at 60% and increase 5-10lb after you make 3 lifts at each weight

continue working up to a max if you make 3 lifts at 90%

Gymnastics

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

Metcon

AMRAP in 12 Minutes
1-2-3-4-5-6-7 …
Power clean 185/135 lb
2-4-6-8-10-12-14 …
Lateral burpees over the bar

Accessory

On the air assault bike

3 Rounds of 6 minutes

at 0:00
20 Calories for time

at 6:00
35 Calories for time

at 12:00
50 Calories for time

record the time of each attempt

Saturday – 12/16/2017

Strength

3×10 Front squat @ 65%

Weightlifting

E90s for as long as possible

1 Hang squat clean + 1 Squat clean

no TnG, reset the bar after HSC

both lifts should be performed in about 20-30 seconds

start at 60% and work up to a max for the day

Gymnastics

for time

50 Toe-to-bar
400M Run
35 Toe-to-bar
400M Run
20 Toe-to-bar

Metcon

5 Minutes of Air Assault bike for calories
5 Minutes of alternating dumbbell snatches 50/35 lb
5 Minutes of push-ups
5 Minutes of rowing for calories

Accessory

for time

400M Sled push 90/70 lb + sled

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