Competition Programming 18.05.05
Jon Colborn
May 4, 2018
A1. Strict Press – 10, 8, 6, 8, 10 A2. Pendlay Row – 10, 8, 6, 8, 10 + 5RFT – 10 Power Cleans @115/80-lbs
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A1. Strict Press – 10, 8, 6, 8, 10 A2. Pendlay Row – 10, 8, 6, 8, 10 + 5RFT – 10 Power Cleans @115/80-lbs
A. Clean – 2×5 then 3×3 (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 Handstand Walks Ring Swings Pistols Candlestick to Pistol
A. Deadlift – Build to a tough set of eight @3011 Tempo + 3 Sets: 5 Partner Assaisted Nordic Curls (use push-up to initiate the
A. Jerk Balance + Split Press (2+2) – Every 90-sec x 6 (build in weight, technical focus) B. Power Clean + Split Jerk (1+2) –
A. Hang Muscle Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 2×5 then 3×3 (build each set as technique allows, priotise
20 minute AMRAP 11 KBS @32/24kg 11 Box Jump @24/20″ 200m Run 11 Burpees 11 Wallball @20/14-lbs
A. Power Clean – Build to a heavy single in 10 minutes (no misses, sound technique) B1. Clean Pull – 5×3 (moderate and snappy pause below
Recovery Work 3x 4 minutes Row 4 minutes Jog 2 minutes NPUB 4 minutes Assault Bike 4 minutes Ski Erg 2 minutes Step-Ups + 20
A. Box Jump – Quickly build to a challenging and safe height B. Hang Snatch – Build to a tough single for the day performing
A1. Strict Press – 10, 8, 6, 8, 10 A2. Pendlay Row – 10, 8, 6, 8, 10 + 5RFT – 10 Power Cleans @115/80-lbs
A. Clean – 2×5 then 3×3 (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 Handstand Walks Ring Swings Pistols Candlestick to Pistol
A. Deadlift – Build to a tough set of eight @3011 Tempo + 3 Sets: 5 Partner Assaisted Nordic Curls (use push-up to initiate the
A. Jerk Balance + Split Press (2+2) – Every 90-sec x 6 (build in weight, technical focus) B. Power Clean + Split Jerk (1+2) –
A. Hang Muscle Snatch – 3 reps EMOM 6’ (light, technical focus) B. Snatch – 2×5 then 3×3 (build each set as technique allows, priotise
20 minute AMRAP 11 KBS @32/24kg 11 Box Jump @24/20″ 200m Run 11 Burpees 11 Wallball @20/14-lbs
A. Power Clean – Build to a heavy single in 10 minutes (no misses, sound technique) B1. Clean Pull – 5×3 (moderate and snappy pause below
Recovery Work 3x 4 minutes Row 4 minutes Jog 2 minutes NPUB 4 minutes Assault Bike 4 minutes Ski Erg 2 minutes Step-Ups + 20
A. Box Jump – Quickly build to a challenging and safe height B. Hang Snatch – Build to a tough single for the day performing
