Competition Programming 19.1.1
Jon Colborn
December 31, 2018
A. 12 minute EMOM 1 – 1 Strict Deficit Handstand Push-up (tough) 2 – 3-5 Strict Handstand Push-up 3 – 5 Kipping Handstand Push-up (open
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A. 12 minute EMOM 1 – 1 Strict Deficit Handstand Push-up (tough) 2 – 3-5 Strict Handstand Push-up 3 – 5 Kipping Handstand Push-up (open
A. Clean and Jerk – 4×1.1+1 @80-90%; Rest 3 minutes B. Power Snatch + Hang Power Snatch – Every 90-sec x 10: 2x(1+1) *Perform touch
60 minutes @ 75% 3 minutes Row 1 minute Suitcase Carry, L 1 minute Suitcase Carry, R 3 minutes Assault Bike 1 minute Plank Hold
20 minute EMOM @75% 1 – Assault Bike 2 – 30-sec Ring FLR 3 – Assault Bike 4 – 30-45-sec Dumbbell Death March (light) +
A. 30 minutes Assault Bike (Max Cals)
A. Clean and Jerk – Build to a tough single for the day B. Strict Pronated Chest-to-bar Pull-up – 3, 2, 1, 3, 2, 1
A. 12 minute EMOM 1 – 1 Strict Deficit Handstand Push-up (tough) 2 – 3-5 Strict Handstand Push-up 3 – 5 Kipping Handstand Push-up (open
A. Clean and Jerk – 4×1.1+1 @80-90%; Rest 3 minutes B. Power Snatch + Hang Power Snatch – Every 90-sec x 10: 2x(1+1) *Perform touch
60 minutes @ 75% 3 minutes Row 1 minute Suitcase Carry, L 1 minute Suitcase Carry, R 3 minutes Assault Bike 1 minute Plank Hold
20 minute EMOM @75% 1 – Assault Bike 2 – 30-sec Ring FLR 3 – Assault Bike 4 – 30-45-sec Dumbbell Death March (light) +
A. 30 minutes Assault Bike (Max Cals)
A. Clean and Jerk – Build to a tough single for the day B. Strict Pronated Chest-to-bar Pull-up – 3, 2, 1, 3, 2, 1
