Competition Programming 17.11.25
Todd Nief
November 24, 2017
A. In the Hole Front Squat Build to a heavy set of 3 with pause 2″ off the blocks B. Snatch 3 @ 60% 2
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A. In the Hole Front Squat Build to a heavy set of 3 with pause 2″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 3+3 (light technical focus) B. Split Jerk Build to a tough triple for the day with a
A. Hurdle Hops @ 20/16″ Every :45 for 10 x 3 (focus on minimal rebounding and minimal contact time with the floor – if you’re
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 3 x :30, Rest :10 A2. Bottom of Dip hold 3 x :20, Rest :10 A3. Ring Muscle Up Negative 3 x
A. Box Jump Build to a challenging height for 3 reps B. Power Snatch + Hang Snatch + Overhead Squat Build to a heavy complex
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Front squat x2 Build to a tough complex for today in 10 min B. E3min for 3 sets: 6 deadlifts @
20 min @ 75%: 100’ bottoms-up waiter’s walk, right 50 single-unders 100’ bottoms-up waiter’s walk, left 50 single-unders 500m row w/ damper @ 1 +
A. In the Hole Front Squat Build to a heavy set of 3 with pause 2″ off the blocks B. Snatch 3 @ 60% 2
A. Jerk Recovery + Split Press 4 x 3+3 (light technical focus) B. Split Jerk Build to a tough triple for the day with a
A. Hurdle Hops @ 20/16″ Every :45 for 10 x 3 (focus on minimal rebounding and minimal contact time with the floor – if you’re
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 3 x :30, Rest :10 A2. Bottom of Dip hold 3 x :20, Rest :10 A3. Ring Muscle Up Negative 3 x
A. Box Jump Build to a challenging height for 3 reps B. Power Snatch + Hang Snatch + Overhead Squat Build to a heavy complex
3 sets: 15 chest-to-bar pull-ups 10 box jump overs (24″) – no rebound 15 kipping handstand push-ups 10 box jump overs (24″) – no rebound
A. Squat clean + Front squat x2 Build to a tough complex for today in 10 min B. E3min for 3 sets: 6 deadlifts @
20 min @ 75%: 100’ bottoms-up waiter’s walk, right 50 single-unders 100’ bottoms-up waiter’s walk, left 50 single-unders 500m row w/ damper @ 1 +
