Competition Programming 19.03.07
Jon Colborn
March 7, 2019
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.
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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.One and Quarter Front Squat – Every 30-sec x 10 (speed and positional focus) B. Snatch High Pull – Every 30-sec x 10 (speed and
A. Push Press – 3, 2, 3, 2; Rest 2-3 minutes (wave loading looking to build to a tough double, TNG) + 10 minutes @85%
A. 3-Pos Squat Clean – Build to a tough complex for the day (High Hang Clean + Hang Clean + TNG Clean) B. Deadlift, 3,
A. 30 minutes 1 – 60-sec Assault Bike @75%* 2 – 100′ Farmers Carry (70/53/hand) 3 – Rest 4 – 60-sec Assault Bike @75%* 5
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 30-sec x 10 (pause below knee for three seconds, keep it snappy) B. Paused Power Clean – Every 30-sec
A. Pendlay Row – 3, 2, 3, 2; Rest 2-3 minutes (wave loading looking to build to a tough double) B. Close Grip Bench Press
A. Snatch Pull + Hang Snatch Pull + Hang Snatch – Build to a tough complex for the day B. Back Squat, 3, 2, 3,
20 minute EMOM 1 – 30-sec Burpee to Target 6″ 2 – 30-sec Assault Bike @80% 3 – 30-sec Reverse Sled Drag (moderate) 4 –
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.One and Quarter Front Squat – Every 30-sec x 10 (speed and positional focus) B. Snatch High Pull – Every 30-sec x 10 (speed and
A. Push Press – 3, 2, 3, 2; Rest 2-3 minutes (wave loading looking to build to a tough double, TNG) + 10 minutes @85%
A. 3-Pos Squat Clean – Build to a tough complex for the day (High Hang Clean + Hang Clean + TNG Clean) B. Deadlift, 3,
A. 30 minutes 1 – 60-sec Assault Bike @75%* 2 – 100′ Farmers Carry (70/53/hand) 3 – Rest 4 – 60-sec Assault Bike @75%* 5
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 30-sec x 10 (pause below knee for three seconds, keep it snappy) B. Paused Power Clean – Every 30-sec
A. Pendlay Row – 3, 2, 3, 2; Rest 2-3 minutes (wave loading looking to build to a tough double) B. Close Grip Bench Press
A. Snatch Pull + Hang Snatch Pull + Hang Snatch – Build to a tough complex for the day B. Back Squat, 3, 2, 3,
20 minute EMOM 1 – 30-sec Burpee to Target 6″ 2 – 30-sec Assault Bike @80% 3 – 30-sec Reverse Sled Drag (moderate) 4 –
