Competition Programming 19.05.13
Jon Colborn
May 12, 2019
A. Back Squat – 4×4-6; Rest 2-3 minutes B. Power Clean + Push Jerk – Build to a tough 1+1 + 20 minute EMOM 1
Menu
A. Back Squat – 4×4-6; Rest 2-3 minutes B. Power Clean + Push Jerk – Build to a tough 1+1 + 20 minute EMOM 1
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. Snatch + Overhead Squat 4×1+1 @85-95%; Rest 3 minutes B. Power Clean Cluster + Squat Clean Thruster – Every 90-sec x 10: 1+1*Perform touch
Every 5 minutes for 20 minutes (4 sets) 30 Double Unders 15 Wallball 20/14 5 Muscle Ups + (5 minutes rest) Every 5 minutes for
A) Floor Press – 3×6-8 @21X1 Tempo; Rest 2-3 minutes B) Strict Chest to Bar Pull-Up – 3×6-8; Rest 2-3 minutes (weighted if able) +
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
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. Back Squat – 4×4-6; Rest 2-3 minutes B. Power Clean + Push Jerk – Build to a tough 1+1 + 20 minute EMOM 1
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. Snatch + Overhead Squat 4×1+1 @85-95%; Rest 3 minutes B. Power Clean Cluster + Squat Clean Thruster – Every 90-sec x 10: 1+1*Perform touch
Every 5 minutes for 20 minutes (4 sets) 30 Double Unders 15 Wallball 20/14 5 Muscle Ups + (5 minutes rest) Every 5 minutes for
A) Floor Press – 3×6-8 @21X1 Tempo; Rest 2-3 minutes B) Strict Chest to Bar Pull-Up – 3×6-8; Rest 2-3 minutes (weighted if able) +
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
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
