Competition Programming 19.01.07
Jon Colborn
January 7, 2019
A. Snatch 4×1.1 @80-90%; Rest 3 minutes B. Power Clean Cluster + Power Clean + Push Jerk – Every 90-sec x 10: 1+1+1 *Perform touch
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A. Snatch 4×1.1 @80-90%; Rest 3 minutes B. Power Clean Cluster + Power Clean + Push Jerk – Every 90-sec x 10: 1+1+1 *Perform touch
3 sets Row 300m @80% 5 Front Squats (tough but unbroken) Row 300m @80% 5 Deficit Handstand Push-up 6/4″ Rest 2 minutes + (5-10 minutes
A. Hang Power Clean + Push Jerk + Split Jerk – 12 minute E2OM (6 sets) B. Bench Press – 5×5; Rest 3 minutes (same
60 minutes @75% 1 minute Wall Sit 1 minute Farmers Carry Hold 1 minute Sorenson Hold 3 minutes Row, Bike or Ski 1 minute Walking
A. Back Squat – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps) B. 24 minute E2OM (3
A. 12 minute EMOM 1 – 1 Strict Deficit Handstand Push-up (tough) 2 – 3-5 Strict Handstand Push-up 3 – 5 Kipping Handstand Push-up (open
A. Clean and Jerk – 4×1.1+1 @80-90%; Rest 3 minutes B. Power Snatch + Hang Power Snatch – Every 90-sec x 10: 2x(1+1) *Perform touch
60 minutes @ 75% 3 minutes Row 1 minute Suitcase Carry, L 1 minute Suitcase Carry, R 3 minutes Assault Bike 1 minute Plank Hold
A. Snatch 4×1.1 @80-90%; Rest 3 minutes B. Power Clean Cluster + Power Clean + Push Jerk – Every 90-sec x 10: 1+1+1 *Perform touch
3 sets Row 300m @80% 5 Front Squats (tough but unbroken) Row 300m @80% 5 Deficit Handstand Push-up 6/4″ Rest 2 minutes + (5-10 minutes
A. Hang Power Clean + Push Jerk + Split Jerk – 12 minute E2OM (6 sets) B. Bench Press – 5×5; Rest 3 minutes (same
60 minutes @75% 1 minute Wall Sit 1 minute Farmers Carry Hold 1 minute Sorenson Hold 3 minutes Row, Bike or Ski 1 minute Walking
A. Back Squat – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps) B. 24 minute E2OM (3
A. 12 minute EMOM 1 – 1 Strict Deficit Handstand Push-up (tough) 2 – 3-5 Strict Handstand Push-up 3 – 5 Kipping Handstand Push-up (open
A. Clean and Jerk – 4×1.1+1 @80-90%; Rest 3 minutes B. Power Snatch + Hang Power Snatch – Every 90-sec x 10: 2x(1+1) *Perform touch
60 minutes @ 75% 3 minutes Row 1 minute Suitcase Carry, L 1 minute Suitcase Carry, R 3 minutes Assault Bike 1 minute Plank Hold
