Competition Programming 19.01.30
Jon Colborn
January 30, 2019
A. Back Squat – 5×3; Rest 3 minutes (same weight across – similar to two weeks ago) Bi. 10 minute E2OM (5 sets) 50′ Sled
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A. Back Squat – 5×3; Rest 3 minutes (same weight across – similar to two weeks ago) Bi. 10 minute E2OM (5 sets) 50′ Sled
A. 12 minute EMOM 1 – 3-5 Strict Handstand Push-up (deficit if able) 2 – Assault Bike Easy 3 – 6-10 Kipping Handstand Push-up (open
A. Clean + Front Squat + Jerk – 5 sets (Build to a tough complex for the day); Rest 3 minutes between attempts + For
4 sets @85% Row 30/20 Calories 10 Dumbbell Box Step Overs (24/20, 50/35) 50′ Handstand Walk Rest 2 minutes + (5-10 minutes rest) 4 sets
A. 3-Pos Clean + Jerk – 4 sets; Rest 2-3 minutes *Moderate to tough load build through sets, only perform one Jerk after last Clean
15 minutes Ski Erg @75% *Every 400m perform a 50′ Crab Crawl + 15 minutes Assault Bike @75% *Every 0.5 Mile perform a 50′ Quadruped
Ai. Parallette Handstand Push-up Negative + Parallette Strict Handstand Push-up + Parallette Kipping Handstand Push-up – Quickly work to a max complex height deficit for
A. Deadlift – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading) Bi. Paused Front Squat – Every 90-sec x 12: 2 reps
A. Snatch + Overhead Squat 4×1+1 @85-95%; Rest 3 minutes B. Power Clean Cluster + Squat Clean Thruster – Every 90-sec x 10: 1+1*Perform touch
Every 5 minutes for 20 minutes (4 sets) 30 Double Unders 15 Wallball 20/14 5 Muscle Ups + (5 minutes rest) Every 5 minutes for
A. Back Squat – 5×3; Rest 3 minutes (same weight across – similar to two weeks ago) Bi. 10 minute E2OM (5 sets) 50′ Sled
A. 12 minute EMOM 1 – 3-5 Strict Handstand Push-up (deficit if able) 2 – Assault Bike Easy 3 – 6-10 Kipping Handstand Push-up (open
A. Clean + Front Squat + Jerk – 5 sets (Build to a tough complex for the day); Rest 3 minutes between attempts + For
4 sets @85% Row 30/20 Calories 10 Dumbbell Box Step Overs (24/20, 50/35) 50′ Handstand Walk Rest 2 minutes + (5-10 minutes rest) 4 sets
A. 3-Pos Clean + Jerk – 4 sets; Rest 2-3 minutes *Moderate to tough load build through sets, only perform one Jerk after last Clean
15 minutes Ski Erg @75% *Every 400m perform a 50′ Crab Crawl + 15 minutes Assault Bike @75% *Every 0.5 Mile perform a 50′ Quadruped
Ai. Parallette Handstand Push-up Negative + Parallette Strict Handstand Push-up + Parallette Kipping Handstand Push-up – Quickly work to a max complex height deficit for
A. Deadlift – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading) Bi. Paused Front Squat – Every 90-sec x 12: 2 reps
A. Snatch + Overhead Squat 4×1+1 @85-95%; Rest 3 minutes B. Power Clean Cluster + Squat Clean Thruster – Every 90-sec x 10: 1+1*Perform touch
Every 5 minutes for 20 minutes (4 sets) 30 Double Unders 15 Wallball 20/14 5 Muscle Ups + (5 minutes rest) Every 5 minutes for
