Competition Programming 18.06.23
Jon Colborn
June 23, 2018
A. Strict HSPU – 50 reps for time if this exceeds five minutes perform as a five minute AMRAP B. Toes To Bar – 75
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A. Strict HSPU – 50 reps for time if this exceeds five minutes perform as a five minute AMRAP B. Toes To Bar – 75
A. Power Clean – Build to a max + 10 minute AMRAP 30 Power Cleans @ 45% 30 Power Cleans @ 65% AMRAP in remaining
Off 45-60 minutes of easy aerobic and stretching at the most – use additional time to make some effort towards recovery (sauna, bodywork, food prep,
A. 10 minute EMOM – 2 Squat Clean Thrusters (keep it moderate and fast) B. 3 sets: 100m Row AFAP 5 Thrusters @95/65-lbs 120-sec Easy Assault
A. Split Jerk – Build to a tough single for the day B. Muscle Ups – 30 for time (if this exceeds 5 minutes then
A.i Power Snatch – Build to a heavy single for the day in 10 minutes A.ii Power Snatch – 30 reps for time @77% of ‘A.i’
A. TNG Push Jerk (x2)- 10’ EMOM (build as form allows, controlled recovery required) B. Strict C2B Pull-Ups – Build to a tough five weighted
A. Clean + Hang Clean – Build to a max for the day B. Clean – 10 single @90% of ‘A’ C. Segmented Clean Pull (pause
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + Primal Movement Flow Routine (https://www.youtube.com/watch?v=iEQ3oFMCFnU&t=43s) + Skill work of choice
A. Deadlift – Build to a 5RM (Controlled TnG – perfect hip/back mechanics – no bouncing and catching) B1. Front Rack Step-Ups – 5×5/leg; (https://www.youtube.com/watch?v=qMd_Nhq1BoU)
A. Strict HSPU – 50 reps for time if this exceeds five minutes perform as a five minute AMRAP B. Toes To Bar – 75
A. Power Clean – Build to a max + 10 minute AMRAP 30 Power Cleans @ 45% 30 Power Cleans @ 65% AMRAP in remaining
Off 45-60 minutes of easy aerobic and stretching at the most – use additional time to make some effort towards recovery (sauna, bodywork, food prep,
A. 10 minute EMOM – 2 Squat Clean Thrusters (keep it moderate and fast) B. 3 sets: 100m Row AFAP 5 Thrusters @95/65-lbs 120-sec Easy Assault
A. Split Jerk – Build to a tough single for the day B. Muscle Ups – 30 for time (if this exceeds 5 minutes then
A.i Power Snatch – Build to a heavy single for the day in 10 minutes A.ii Power Snatch – 30 reps for time @77% of ‘A.i’
A. TNG Push Jerk (x2)- 10’ EMOM (build as form allows, controlled recovery required) B. Strict C2B Pull-Ups – Build to a tough five weighted
A. Clean + Hang Clean – Build to a max for the day B. Clean – 10 single @90% of ‘A’ C. Segmented Clean Pull (pause
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + Primal Movement Flow Routine (https://www.youtube.com/watch?v=iEQ3oFMCFnU&t=43s) + Skill work of choice
A. Deadlift – Build to a 5RM (Controlled TnG – perfect hip/back mechanics – no bouncing and catching) B1. Front Rack Step-Ups – 5×5/leg; (https://www.youtube.com/watch?v=qMd_Nhq1BoU)
