Competition Programming 18.07.31
Jon Colborn
July 31, 2018
A) Strict Press: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×6-8 @31X1 Tempo; Rest 2 minutes C)
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A) Strict Press: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×6-8 @31X1 Tempo; Rest 2 minutes C)
A) Snatch: Build to a tough triple B) Clean Deadlift: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) + 30/20 Calorie
2RFT – 10 Clean and Jerk @185/125lbs 5 Burpee Ring Muscle Ups + (Rest 5-10 minutes) 3RFT – 10 Sandbag Cleans @155/105lbs 5 Rope Climbs
A) Power Clean: Build to a tough 1.1.1 B) Back Squat: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) E) 3
30 minute EMOM @70% 1 – Assault Bike 2 – Ring FLR 3 – Step-Ups 4 – Row 5 – Bar Hang 6 – Glute
A) Strict Press: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×8-10 @31X1 Tempo; Rest 2 minutes +
A) Hang Snatch + TNG Snatch: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Clean Deadlift: 6, 4, 2, 6, 4, 2; Rest 2-3
Workout at your local affiliate, or rest day before new build starting on Monday, or some form of outdoor activity.
60-90 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice + Locomotion work (ideas below) https://www.youtube.com/watch?v=ufAUAYrxfIY
8 minutes @85%* 15 Thrusters @115/80-lbs Row 30/25 Calories 30 Thrusters @75/55-lbs AMRAP Row (calories) in remaining time + 8 minutes @85%* 6 Burpee Muscle
A) Strict Press: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×6-8 @31X1 Tempo; Rest 2 minutes C)
A) Snatch: Build to a tough triple B) Clean Deadlift: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) + 30/20 Calorie
2RFT – 10 Clean and Jerk @185/125lbs 5 Burpee Ring Muscle Ups + (Rest 5-10 minutes) 3RFT – 10 Sandbag Cleans @155/105lbs 5 Rope Climbs
A) Power Clean: Build to a tough 1.1.1 B) Back Squat: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) E) 3
30 minute EMOM @70% 1 – Assault Bike 2 – Ring FLR 3 – Step-Ups 4 – Row 5 – Bar Hang 6 – Glute
A) Strict Press: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×8-10 @31X1 Tempo; Rest 2 minutes +
A) Hang Snatch + TNG Snatch: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Clean Deadlift: 6, 4, 2, 6, 4, 2; Rest 2-3
Workout at your local affiliate, or rest day before new build starting on Monday, or some form of outdoor activity.
60-90 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice + Locomotion work (ideas below) https://www.youtube.com/watch?v=ufAUAYrxfIY
8 minutes @85%* 15 Thrusters @115/80-lbs Row 30/25 Calories 30 Thrusters @75/55-lbs AMRAP Row (calories) in remaining time + 8 minutes @85%* 6 Burpee Muscle
