Posted on Leave a comment

Competition 12-4-2017

Monday – 12/04/2017

Strength

4RM strict weighted pull-up

Start with bodyweight and ad 5/2.5 lbs per attempt

Weightlifting

EMOM for 10 Minutes

1 Snatch with pause below the knees and pause in the bottom of overhead squat

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon 

AMRAP in 10 Minutes

15 Snatch 95/65 lb
12 Thrusters 95/65 lb
9 Lateral burpees over the bar

Accessory

10 Rep back squat increasing from 11/27

Tuesday – 12/5/2017

Strength

Bench Press 5×5 ~ 70%

Weightlifting

E90s for as long as possible Power clean + Front squat + Hang Squat clean Start where you left off with snatches and work up to a max for the day.

Gymnastics

5×1 Minute

Wall facing handstand hold, break up as needed and rest to recovery between efforts

Metcon

AMRAP in 20 Minutes

2 Push-ups
1 Jumping pull-up

10 Air-squat EMOM

Accessory

1 Mile run on trueform

Wednesday – 12/6/2017

Strength

Deadlift

2-2-2-2-2

Weightlifting

EMOM for 10 Minutes
1 Hip snatch(high hang) all reps at 85%

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon 

AMRAP in 12 Minutes
30 Alternating Dumbbell Clean & Jerk 75/55 lb
200M Run

Accessory

for time

10 Rope climbs

Thursday – 12/7/2017

Skill

EMOM for 10 Minutes

Straight set of Toe-To-Bar

Metcon

10 Rounds
30 seconds assault bike for calories
30 seconds rest
30 seconds sit-ups
30 seconds rest

or if you need a recovery day

Running on the pavement

warm up

4×3 Minutes

200M Run easy

workout

10×3 Minutes

400M Run

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 – 12/8/2017

Strength

7RM Front squat

Weightlifting

EMOM for 10 Minutes
1 Squat Clean

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

Gymnastics

EMOM for 20 minutes

[odd] Straight set of chest-to-bar pull-ups
[even] 30 seconds of box jumps 30/24″

Metcon 

for time

50-35-20
Wall ball shots 20/14 lb 10/9′
Kettlebell swings 32/24 kg

Accessory

10 Rounds of 30 Seconds on 90 seconds off

Row for calories

Saturday – 12/9/2017

Strength

Max effort back squat

Weightlifting

EMOM for as long as possible

1 Squat snatch

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

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups

Metcon

AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb

 

Accessory

5×1 Pegboard ascent

Make 5 attempts at a pegboard ascent.

Scale up by performing 5 ascents for time

 

 

 

 

Leave a Reply