Competition Programming 17.09.04 – LEGION Strength & Conditioning

Competition Programming 17.09.04

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Single Arm Dumbbell Overhead Squat – 2×5 e/a @41X1 Tempo (movement focus heavier than last week); Rest 30-sec

B. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch

C. Snatch – Build to a heavy double that demonstrates good technique (10 minutes)

D. Snatch – Every 90-sec for 15 minutes (10 rounds); 1 Snatch Pull + 1 Snatch @90-100% of today’s heavy double

E. Back Squat – Build to heavy set of ten (heavier than last week without being a true 10RM); then perform 3×10 @90% of today’s weight

+

4 Sets –
60-sec Assault Bike @ last week’s RPM +1-2
24 Wallball @20/14-lbs
12 Power Snatch @95/65-lbs
Rest 2-3 minutes

*Record Calories and times for each set

Subscribe To Our Newsletter

Input your info here and we will send you news posts when they're published as well as some of our other writing and recommendations a few times per month.

You have Successfully Subscribed!

Leave a Reply

Your email address will not be published. Required fields are marked *