Competition Programming 19.03.25
Jon Colborn
March 24, 2019
A. Hang Snatch + Overhead Squat – Build to a tough complex of 1+1.2+2.3+3 (complex goes as follows, hang snatch, overhead squat, drop bar reset,
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A. Hang Snatch + Overhead Squat – Build to a tough complex of 1+1.2+2.3+3 (complex goes as follows, hang snatch, overhead squat, drop bar reset,
A. 20 minutes 1 – 60-sec Row @75%* 2 – 8 alt Pistols + 25′ Sled Push (fast) 3 – 60-sec Row @75%* 4 –
Open Workout 19.5 – CAP 20 33-27-21-15-9 Thrusters @ 95/65lbs Chest to Bar Pull Ups
30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances
A.Paused Front Squat – Every 45-sec x 8 (speed and positional focus) B. Clean Pull + Hang Clean Pull – Every 45-sec x 8 (speed
A. Push Press – Build to a tough double for the day B. Weighted Pull-up – 5/5/5 (aiming for 6-8 reps on the last set);
A. Clean Pull + Hang Clean Pull + Power Clean – Build to a tough complex for the day B. Deadlift – Build to a
The bar muscle-up is an elusive skill for many athletes. Even athletes who are somewhat capable in the movement often find themselves repeatedly slamming their
30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances.
A. Paused Power Snatch – Every 45-sec x 10: 2 reps B. Paused Power Clean – Every 45-sec x 10: 2 reps + 3 sets:
A. Hang Snatch + Overhead Squat – Build to a tough complex of 1+1.2+2.3+3 (complex goes as follows, hang snatch, overhead squat, drop bar reset,
A. 20 minutes 1 – 60-sec Row @75%* 2 – 8 alt Pistols + 25′ Sled Push (fast) 3 – 60-sec Row @75%* 4 –
Open Workout 19.5 – CAP 20 33-27-21-15-9 Thrusters @ 95/65lbs Chest to Bar Pull Ups
30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances
A.Paused Front Squat – Every 45-sec x 8 (speed and positional focus) B. Clean Pull + Hang Clean Pull – Every 45-sec x 8 (speed
A. Push Press – Build to a tough double for the day B. Weighted Pull-up – 5/5/5 (aiming for 6-8 reps on the last set);
A. Clean Pull + Hang Clean Pull + Power Clean – Build to a tough complex for the day B. Deadlift – Build to a
The bar muscle-up is an elusive skill for many athletes. Even athletes who are somewhat capable in the movement often find themselves repeatedly slamming their
30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances.
A. Paused Power Snatch – Every 45-sec x 10: 2 reps B. Paused Power Clean – Every 45-sec x 10: 2 reps + 3 sets:
