Competition Programming 18.12.18
Jon Colborn
December 17, 2018
A. Push Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
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A. Push Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Power Snatch – Build to a tough single for the day + 4RFT – 10 Power Snatch @95/65-lbs 20/15 Calorie Row 30 Wallball @20/14-lbs
A. Behind the Neck Push Jerk + Behind the Neck Split Jerk – Build to a tough complex of 1+2 for the day B. Pendlay
A. Sumo Deadlift – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
25 minutes @75% 100′ Reverse Sled Drag (light, walking pace) 6 alt Turkish Get-ups 3 Bar Pull-overs Assault Bike 0.5 Mile + 25 minutes @75%
A. Strict Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Front Squat – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
10 minutes @85% Run 200m 3 TNG Power Cleans + 3 Front Squats (tough) Run 200m 3 Squat Snatch (tough) *Use loads that are tough
A. Jerk Dip + Jerk Drive + Split Jerk- 6×1+1+2 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated
A. Power Clean + Hang Power Clean – Every 90-sec x 10: 1+1 @70-80% B. Clean Deadlift – 3, 2, 1, 3, 2, 1 (heavier
A. Push Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Power Snatch – Build to a tough single for the day + 4RFT – 10 Power Snatch @95/65-lbs 20/15 Calorie Row 30 Wallball @20/14-lbs
A. Behind the Neck Push Jerk + Behind the Neck Split Jerk – Build to a tough complex of 1+2 for the day B. Pendlay
A. Sumo Deadlift – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
25 minutes @75% 100′ Reverse Sled Drag (light, walking pace) 6 alt Turkish Get-ups 3 Bar Pull-overs Assault Bike 0.5 Mile + 25 minutes @75%
A. Strict Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Front Squat – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
10 minutes @85% Run 200m 3 TNG Power Cleans + 3 Front Squats (tough) Run 200m 3 Squat Snatch (tough) *Use loads that are tough
A. Jerk Dip + Jerk Drive + Split Jerk- 6×1+1+2 (pause in the receiving position for 3-sec and build as able) B. Strict Weighted Supinated
A. Power Clean + Hang Power Clean – Every 90-sec x 10: 1+1 @70-80% B. Clean Deadlift – 3, 2, 1, 3, 2, 1 (heavier
