Competition Programming 19.04.05
Jon Colborn
April 5, 2019
A. 12 minute EMOM 1-4 – 3 Drop Jerks 5-8 – 3 Split Jerk Balance 9-12 – 3 Split Jerk *Pause in the receiving position
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A. 12 minute EMOM 1-4 – 3 Drop Jerks 5-8 – 3 Split Jerk Balance 9-12 – 3 Split Jerk *Pause in the receiving position
A. Snatch Warm Up – 2×3/exercise B. Hang Snatch – Build to a tough triple for the day + 5RFT 8 Power Snatch (115/85) 8
40-60 minutes 3 minutes Row 1 minute Lateral Step Overs 1 minute Plank 3 minutes Assault Bike 1 minute Death March 1 minute Hang
A. 12 minute EMOM 1 – Goblet Lunge Matrix 2 – 2 Half Turkish Get Ups/side 3 – 3-5 Single Arm Overhead Squat/side B. Parallette
A. Back Squat – 4×4-6 @31X1; Rest 2-3 minutes B. Paused Power Clean (below knee) – Build to a tough triple + 2 sets –
A. 20 minute EMOM 1 – 16/14 Row Calories 2 – 50′ Suitcase Carry/side 3 – 12/10 Assault Bike Calories 4 – 50′ Lateral Sled
A1. Strict Press – 4×5 @30X1 Tempo; Rest 1 minute A2. Bridge Dumbbell Floor Press – 4×10-12 @20X0 Tempo; Rest 1 minute A3. Band Push
A. Power Snatch – 6 minute EMOM: 3 reps *Pause in the receiving position for one second B. Power Clean – 6 minute EMOM: 3
A. Pendlay Row – 2, 1, 2, 1; Rest 2-3 minutes (Aim to go heavier than the tough double two weeks ago) B. Close Grip
A. 12 minute EMOM 1-4 – 3 Drop Jerks 5-8 – 3 Split Jerk Balance 9-12 – 3 Split Jerk *Pause in the receiving position
A. Snatch Warm Up – 2×3/exercise B. Hang Snatch – Build to a tough triple for the day + 5RFT 8 Power Snatch (115/85) 8
40-60 minutes 3 minutes Row 1 minute Lateral Step Overs 1 minute Plank 3 minutes Assault Bike 1 minute Death March 1 minute Hang
A. 12 minute EMOM 1 – Goblet Lunge Matrix 2 – 2 Half Turkish Get Ups/side 3 – 3-5 Single Arm Overhead Squat/side B. Parallette
A. Back Squat – 4×4-6 @31X1; Rest 2-3 minutes B. Paused Power Clean (below knee) – Build to a tough triple + 2 sets –
A. 20 minute EMOM 1 – 16/14 Row Calories 2 – 50′ Suitcase Carry/side 3 – 12/10 Assault Bike Calories 4 – 50′ Lateral Sled
A1. Strict Press – 4×5 @30X1 Tempo; Rest 1 minute A2. Bridge Dumbbell Floor Press – 4×10-12 @20X0 Tempo; Rest 1 minute A3. Band Push
A. Power Snatch – 6 minute EMOM: 3 reps *Pause in the receiving position for one second B. Power Clean – 6 minute EMOM: 3
A. Pendlay Row – 2, 1, 2, 1; Rest 2-3 minutes (Aim to go heavier than the tough double two weeks ago) B. Close Grip
