Competition Programming 18.08.27
Jon Colborn
August 26, 2018
A) Snatch Pull + Snatch: Build to a tough single B) Back Squat: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3
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A) Snatch Pull + Snatch: Build to a tough single B) Back Squat: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3
30-20-10 Row Calories (F – 21/14/7) GHD Sit Ups Wallball @30/20-lbs + (Rest 5-10 minutes) 3RFT – 3 Rope Climbs* 8 Squat Snatch @135/95-lbs *Choose
A) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts B) Pronated
A) Power Clean: Build to a tough single for the day B) Deadlift: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3
60 minute E2OM @70% (5 rounds) 1 – Assault Bike 2 – Bear/Crab Crawl 3 – Row 4 – Forward/Reverse Walking Lunges 5 – Ski
A) Push Press: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×4-6 @90% of the heavy
A) Hang Snatch: 5×2; Rest 2 minutes (moderate load, good positions) B) Back Squat: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest
21-15-9 Power Snatch @85/55-lbs C2B Pull-Ups + (Rest 5-10 minutes) For Time: 35/30 Cal Ski Erg 30 Burpee to 6″ target 40 Dumbbell Overhead Squats
A) Supinated Pull-up: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Dumbbell Z-Press: 3×10-15 + Every 2 minutes for
A) Segmented Clean Pull: 4×1.1; Rest 1 minute (light technical focus) B) Clean Pull + TNG Clean: 5×1+1; Rest 2 minutes (moderate load, good positions)
A) Snatch Pull + Snatch: Build to a tough single B) Back Squat: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3
30-20-10 Row Calories (F – 21/14/7) GHD Sit Ups Wallball @30/20-lbs + (Rest 5-10 minutes) 3RFT – 3 Rope Climbs* 8 Squat Snatch @135/95-lbs *Choose
A) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts B) Pronated
A) Power Clean: Build to a tough single for the day B) Deadlift: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3
60 minute E2OM @70% (5 rounds) 1 – Assault Bike 2 – Bear/Crab Crawl 3 – Row 4 – Forward/Reverse Walking Lunges 5 – Ski
A) Push Press: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×4-6 @90% of the heavy
A) Hang Snatch: 5×2; Rest 2 minutes (moderate load, good positions) B) Back Squat: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest
21-15-9 Power Snatch @85/55-lbs C2B Pull-Ups + (Rest 5-10 minutes) For Time: 35/30 Cal Ski Erg 30 Burpee to 6″ target 40 Dumbbell Overhead Squats
A) Supinated Pull-up: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Dumbbell Z-Press: 3×10-15 + Every 2 minutes for
A) Segmented Clean Pull: 4×1.1; Rest 1 minute (light technical focus) B) Clean Pull + TNG Clean: 5×1+1; Rest 2 minutes (moderate load, good positions)
