Competition Programming 18.01.20
Todd Nief
January 19, 2018
A. Close Grip Bench Press – Build to a heavy set five B1. Double Kettlebell Front Rack Carry – 4×50’; Rest 30-sec B2. Dumbbell Z-Press
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A. Close Grip Bench Press – Build to a heavy set five B1. Double Kettlebell Front Rack Carry – 4×50’; Rest 30-sec B2. Dumbbell Z-Press
With the endless stream of Facebook and Instagram videos of athletes performing various trick and skills, you’re bound to have seen some athletes performing movements
A. Power Snatch + Hang Snatch + OHS – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 TNG
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Hang Power Snatch – EMOM 10 minutes 2 reps @60-70% B. Deadlift – Build to a heavy set of eight @3012 Tempo (1-2 attempts
A. Push Press – Build to a heavy set of five B. Ring to Chest Pull-Up – 4×3-5 @20X1 Tempo C. Toes to Bar –
A. Close Grip Bench Press – Build to a heavy set of eight (1-2 attempts only) B1. Farmers Carry – 4×50’ (AHAP); Rest 1 minute
A. Power Snatch + OHS + Hang Snatch + OHS – Build to a heavy set (1-2 attempts only) B. Power Snatch + OHS +
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Hang Power Snatch – EMOM 10 minutes 2 reps @60-70% B. Deadlift – Build to a heavy set of eight @3012 Tempo (1-2 attempts
A. Close Grip Bench Press – Build to a heavy set five B1. Double Kettlebell Front Rack Carry – 4×50’; Rest 30-sec B2. Dumbbell Z-Press
With the endless stream of Facebook and Instagram videos of athletes performing various trick and skills, you’re bound to have seen some athletes performing movements
A. Power Snatch + Hang Snatch + OHS – Build to a heavy set in 10 minutes B. EMOM 12 minutes 1 – 3 TNG
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Hang Power Snatch – EMOM 10 minutes 2 reps @60-70% B. Deadlift – Build to a heavy set of eight @3012 Tempo (1-2 attempts
A. Push Press – Build to a heavy set of five B. Ring to Chest Pull-Up – 4×3-5 @20X1 Tempo C. Toes to Bar –
A. Close Grip Bench Press – Build to a heavy set of eight (1-2 attempts only) B1. Farmers Carry – 4×50’ (AHAP); Rest 1 minute
A. Power Snatch + OHS + Hang Snatch + OHS – Build to a heavy set (1-2 attempts only) B. Power Snatch + OHS +
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Hang Power Snatch – EMOM 10 minutes 2 reps @60-70% B. Deadlift – Build to a heavy set of eight @3012 Tempo (1-2 attempts
