Competition Programming 18.10.01
Jon Colborn
September 30, 2018
A) 15 minutes @75% Row 250m Lunge Matrix w/ PVC Overhead 30-sec L-Sit Hang 100 Reverse Single Unders 25′ Forward Bear Crawl 25′ Reverse Bear
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A) 15 minutes @75% Row 250m Lunge Matrix w/ PVC Overhead 30-sec L-Sit Hang 100 Reverse Single Unders 25′ Forward Bear Crawl 25′ Reverse Bear
“Sage at 20′ 20 minute AMRAP 20 Thrusters @135/95-lbs 20 Pull-Ups 20 Burpees
A) Split Jerk: Build to a max B) Strict Press: Build to an 8RM C) Legless Rope Climbs – 10 reps FT
A) Seated Box Jump: Build to a tough/safe height B) Muscle Clean: Quickly build to a tough single C) Clean and Jerk: Build to a
A) Push Press: Build to a max B) Pendlay Row: Build to a max C) Muscle Ups: 30 reps FT (if this exceeds five minutes
A) Muscle Snatch : Quickly build to a tough single B) Snatch: Build to a max C) Back Squat: Build to a max + 4RFT
5RFT – 14/12 Calorie Row 10 C2B Pull-Ups 5 Overhead Squats @135/95-lbs + (Rest 5-10 minutes) For Time – 100 Double Unders 10 Strict Muscle
A) Power Jerk: Build to a heavy single for the day B) Pendlay Row: Build to a tough 1.1.1 for the day (resting 5-10-sec between
A) Clean and Jerk: Quickly build to a tough 1+2 (no misses) B) Deadlift: Build to a tough three with a reset between each rep
3 Sets for Quality Lunge Matrix w/ Overhead Reach 25′ Forward Bear Crawl 25′ Reverse Bear Crawl 30-45-sec Bird-Dog 30-45-sec Anti Rotational Plank (arms only)
A) 15 minutes @75% Row 250m Lunge Matrix w/ PVC Overhead 30-sec L-Sit Hang 100 Reverse Single Unders 25′ Forward Bear Crawl 25′ Reverse Bear
“Sage at 20′ 20 minute AMRAP 20 Thrusters @135/95-lbs 20 Pull-Ups 20 Burpees
A) Split Jerk: Build to a max B) Strict Press: Build to an 8RM C) Legless Rope Climbs – 10 reps FT
A) Seated Box Jump: Build to a tough/safe height B) Muscle Clean: Quickly build to a tough single C) Clean and Jerk: Build to a
A) Push Press: Build to a max B) Pendlay Row: Build to a max C) Muscle Ups: 30 reps FT (if this exceeds five minutes
A) Muscle Snatch : Quickly build to a tough single B) Snatch: Build to a max C) Back Squat: Build to a max + 4RFT
5RFT – 14/12 Calorie Row 10 C2B Pull-Ups 5 Overhead Squats @135/95-lbs + (Rest 5-10 minutes) For Time – 100 Double Unders 10 Strict Muscle
A) Power Jerk: Build to a heavy single for the day B) Pendlay Row: Build to a tough 1.1.1 for the day (resting 5-10-sec between
A) Clean and Jerk: Quickly build to a tough 1+2 (no misses) B) Deadlift: Build to a tough three with a reset between each rep
3 Sets for Quality Lunge Matrix w/ Overhead Reach 25′ Forward Bear Crawl 25′ Reverse Bear Crawl 30-45-sec Bird-Dog 30-45-sec Anti Rotational Plank (arms only)
