Competition Programming 18.10.29
A. Out of the Hole Front Squat – 3×5 (concentric only); Rest 2-3 minutes between B. Russian Kettlebell Swing – 5×30-sec; Rest 30-sec + 3
A. Out of the Hole Front Squat – 3×5 (concentric only); Rest 2-3 minutes between B. Russian Kettlebell Swing – 5×30-sec; Rest 30-sec + 3
A. Push Jerk + Split Jerk – Every 90-sec x 10: 1+1 (TNG) @60-80% B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough
A. Power Clean – Build to a tough 1.1.1 B. Deadlift – Quickly build to a tough triple + 3 sets: 6 minute Window 1.2/0.8
60 minutes @75% 1 Mile Assault Bike 50′ Lateral Bear Crawl/direction 750m Row 50 Lateral Box Step Overs 600m Jog 50′ Lateral Sled Drag/direction
A. Push Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 18 minute EMOM 1 – 3-5 Muscle Ups 2 –
A. Segmented Snatch Pull + Segmented Power Snatch + Segmented Snatch – 6×1+1+1 (pausing for one second below the knee, above the knee and in
Every 5 minutes for 25 minutes 10 T2B 15 Thrusters @95/65-lbs Run 300m + (10 minutes rest) Every 5 minutes for 25 minutes 6-10 Strict
A. Behind the Neck Split Jerk – Build to a tough triple for the day B. Pendlay Row – Quickly build to a tough triple,
A. Sumo Deadlift – Quickly build to a tough triple + 3 sets: 5 minute Window 600/500m Row – into AMRAP remaining time 25′ Dumbbell
20 minutes @75% Assault Bike (every 1 Mile perform 6 alt Bottoms Up Turkish Get-Up) + 20 minutes @75% Row (every 500m perform 3 Skin
A. Out of the Hole Front Squat – 3×5 (concentric only); Rest 2-3 minutes between B. Russian Kettlebell Swing – 5×30-sec; Rest 30-sec + 3
A. Push Jerk + Split Jerk – Every 90-sec x 10: 1+1 (TNG) @60-80% B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough
A. Power Clean – Build to a tough 1.1.1 B. Deadlift – Quickly build to a tough triple + 3 sets: 6 minute Window 1.2/0.8
60 minutes @75% 1 Mile Assault Bike 50′ Lateral Bear Crawl/direction 750m Row 50 Lateral Box Step Overs 600m Jog 50′ Lateral Sled Drag/direction
A. Push Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 18 minute EMOM 1 – 3-5 Muscle Ups 2 –
A. Segmented Snatch Pull + Segmented Power Snatch + Segmented Snatch – 6×1+1+1 (pausing for one second below the knee, above the knee and in
Every 5 minutes for 25 minutes 10 T2B 15 Thrusters @95/65-lbs Run 300m + (10 minutes rest) Every 5 minutes for 25 minutes 6-10 Strict
A. Behind the Neck Split Jerk – Build to a tough triple for the day B. Pendlay Row – Quickly build to a tough triple,
A. Sumo Deadlift – Quickly build to a tough triple + 3 sets: 5 minute Window 600/500m Row – into AMRAP remaining time 25′ Dumbbell
20 minutes @75% Assault Bike (every 1 Mile perform 6 alt Bottoms Up Turkish Get-Up) + 20 minutes @75% Row (every 500m perform 3 Skin
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