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Competition 9-12-16

Monday – 9/12/2016

Weightlifting 

Hang Squat Snatch with “No Feet” *

6×1 @ 70%
4×1 @ 75%
2×1 @ 80%

* heels may leave the ground but feet must remain in place, no “saves”. moving the feet is a no rep

Strength
Back Squat
2-2-2-2-2

Gymnastics 

10x60s
straight set Strict toe-to-bar”

Metcon 1 

team series event 2 then event 3

for time
100 Double Unders
25 Toe-to-bar
25 Deadlift 225/155 lb
50 Box Jump overs 24/20″
rest at least 5 minutes then
5 Minutes row for calories
then AMRAP in 5 Minutes Push-Press 115/80 lb

Metcon 2

for time
1 mile run
30 Muscle Ups
100 Burpees to target 6″ outside of your reach

Accessory 

8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps

Recovery 

2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 9/13/2016

Weightlifting

Split jerk
20x60s
1 Split jerk
start @ 80% increase by 5-10 lbs every 5 rounds if no misses.

Strength

12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″”

Metcon 1

5 rounds
3 Minutes of
5 Thruster 95/65 lb
7 Hang Power Cleans 95/65 lb
10 Sumo deadlift High Pull 95/65 lb
1 Minute off
Metcon 2 

AMRAP in 7 minutes
3 Bar muscle up
3 Snatch 185/135 lb

Accessory 

10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs
2 rounds

Recovery 

3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 9/14/2016

Weightlfting 

12x90s
20 Double Unders * then 1 Squat clean & Jerk
starting at 60% and increasing each round by 5-10 lbs. Continue increasing with 2 minutes rest per lift and no double unders if no misses after all 12 rounds

*use heavy rope if available

Strength

Deadlift
2-2-2-2-2

Gymnastics 1  

3×80′ HSW each for time
rest to recovery between attempts

Metcon 1 

for time
250M Row
25 Chest To Bar Pull-Ups
20 Deadlift 345/225lb
500M Row
25 Chest To Bar Pull-Ups
15 Deadlift 345/225lb
750M Row
25 Chest To Bar Pull-Ups
10 Deadlift 345/225lb

Gymnastics 2

10x60s
1-3 Muscle ups with strict dip and 2 second pause in support

then

Metcon 2

for time
9-7-5
Muscle up
18-14-10
Overhead Squat 155/105 lb

Accessory
3×12 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat

Recovery

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday – 9/15/2016

Rowing  

6×10 Minutes
Row 2K

Recovery

Hero ROMWOD or Range Of Motion 102

Friday – 9/16/2016

Weightlifting
EMOM for 10 Minutes
Power Snatch + Hang Squat Snatch
increasing with no saves or misses.

Strength

Back Squat 10-10-10-10-10

Gymnastics

EMOM for 20 Minutes
1-2 Strict Muscle ups

Metcon 1 

Tall Fran
63 Wall ball shots 20/14 10/10′
7 Rope Climbs 15′
45 Wall ball shots 20/14 10/10′
5 Rope Climbs 15′
27 Wall Ball Shots 20/14 10/10′
3 Rope Climbs 15′

Metcon 2

Mainsite 9/1/16

AMRAP in 10 Minutes
10 Power Snatch 95/65 lb
10 Lateral Burpee over the bar

Accessory 

3×12
Reverse hyper strong effort

Recovery 

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday – 9/17/2016

Weightlifting

Behind the neck Split jerk
20x60s
1 Split jerk
start @ 80% of best jerk and increase 5-10lbs every 5 rounds

Strength

Romanian Deadlift
5×5 ~ 70% of best back squat

Strength

Pegboard Doubles
4×2
Four rounds of two back to back reps on the pegboard completing each for time. Rest to recovery between doubles.

Metcon 1 

AMRAP in 20 Minutes
3-5-7-9…
Squat clean 245/165 lb
200M Run after every round

Metcon 2

3 Rounds for time
10 Hang Power Snatch 135/95 lb
50′ HSW
21 Chest To Bar Pull-ups
Accessory 

5×30 GHD Sit-Ups w vest 20/14
complete each for time rest to recovery between rounds

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

 

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