Competition Programming 18.05.18
Jon Colborn
May 17, 2018
A. Clean – 1×3, 2×2, 3×1 (build as weight allows, do not build to a max though); Rest 2 minutes B. Deficit Clean Pull (pause 2″ from
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A. Clean – 1×3, 2×2, 3×1 (build as weight allows, do not build to a max though); Rest 2 minutes B. Deficit Clean Pull (pause 2″ from
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Front Lever Negatives (Ring and Bar) Scap Push-Ups Shrimp Squats into Pistol Jefferson Curls
A. Deadlift – Build to a 8RM (TNG w/ perfect hip/back mechanics) B. Snatch Grip Block Deadlift (knee height) – 3×6-8 @21X1; Rest 2 minutes
A. Power Clean + Power Jerk (1+2) – Every 90-sec x 6 (build in weight, pausing in the catch of the Jerk for 3-sec) B.
A. Tall Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 1×3, 2×2, 3×1 (build as weight allows, do not build to
A1. Strict Press – 9, 7, 5, 7, 9 A2. Pendlay Row – 9, 7, 5, 7, 9 + 10 min AMRAP @80% 30 Double-unders
A. Clean – 2×3 then 3×2 (build each set as technique allows, priotise good movement); Rest 2 minutes B. Deficit Clean Pull (2″ from floor w/
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Roll-Outs Scap Pull-Ups Shrimp Squats Single Leg Good Mornings w/ PVC
A. Deadlift – Build to a heavy set of eight @2011 Tempo (Heavier than last week) B. Safety Squat Bar Good Morning* – 3×6-8 @21X1;
A. Power Clean + Power jerk + Split Jerk- Every 90-sec x 6 (build in weight, pausing in the catch of the Jerk for 3-sec)
A. Clean – 1×3, 2×2, 3×1 (build as weight allows, do not build to a max though); Rest 2 minutes B. Deficit Clean Pull (pause 2″ from
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Front Lever Negatives (Ring and Bar) Scap Push-Ups Shrimp Squats into Pistol Jefferson Curls
A. Deadlift – Build to a 8RM (TNG w/ perfect hip/back mechanics) B. Snatch Grip Block Deadlift (knee height) – 3×6-8 @21X1; Rest 2 minutes
A. Power Clean + Power Jerk (1+2) – Every 90-sec x 6 (build in weight, pausing in the catch of the Jerk for 3-sec) B.
A. Tall Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 1×3, 2×2, 3×1 (build as weight allows, do not build to
A1. Strict Press – 9, 7, 5, 7, 9 A2. Pendlay Row – 9, 7, 5, 7, 9 + 10 min AMRAP @80% 30 Double-unders
A. Clean – 2×3 then 3×2 (build each set as technique allows, priotise good movement); Rest 2 minutes B. Deficit Clean Pull (2″ from floor w/
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Roll-Outs Scap Pull-Ups Shrimp Squats Single Leg Good Mornings w/ PVC
A. Deadlift – Build to a heavy set of eight @2011 Tempo (Heavier than last week) B. Safety Squat Bar Good Morning* – 3×6-8 @21X1;
A. Power Clean + Power jerk + Split Jerk- Every 90-sec x 6 (build in weight, pausing in the catch of the Jerk for 3-sec)
