Competition Programming 18.04.25
Jon Colborn
April 24, 2018
A. Box Jump – Quickly build to a challenging and safe height B. Hang Snatch – Build to a tough single for the day performing
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A. Box Jump – Quickly build to a challenging and safe height B. Hang Snatch – Build to a tough single for the day performing
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Jerk Recovery + Split Press 4 x 1 + 2 (light technical focus) B. Split Jerk Build to a tough single for the day
A. Box Jump Build to a challenging height for a set of 2 B. Power Snatch + Hang Snatch Build to a heavy complex for
A. In the Hole Front Squat Build to a heavy set of 2 with pause 4″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 2 + 2 (light technical focus) B. Split Jerk Build to a tough double for the day
A. Depth Jump 5 x 1.1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 4 x :30, Rest :10 A2. Bottom of Dip Hold 4 x :20, Rest :10 A3. Ring Muscle Up Negative 4 x
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean + Front Squat Build to
A. Box Jump – Quickly build to a challenging and safe height B. Hang Snatch – Build to a tough single for the day performing
5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minute Assault Bike 1 minute Cossack Squats 1
A. Jerk Recovery + Split Press 4 x 1 + 2 (light technical focus) B. Split Jerk Build to a tough single for the day
A. Box Jump Build to a challenging height for a set of 2 B. Power Snatch + Hang Snatch Build to a heavy complex for
A. In the Hole Front Squat Build to a heavy set of 2 with pause 4″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 2 + 2 (light technical focus) B. Split Jerk Build to a tough double for the day
A. Depth Jump 5 x 1.1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A1. Ring Support 4 x :30, Rest :10 A2. Bottom of Dip Hold 4 x :20, Rest :10 A3. Ring Muscle Up Negative 4 x
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean + Front Squat Build to
