Competition Programming 18.08.03
Jon Colborn
August 2, 2018
A) Supinated Pull-up: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Close Grip Bench Press: 4×6-8 @30X1 Tempo; Rest 2
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A) Supinated Pull-up: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Close Grip Bench Press: 4×6-8 @30X1 Tempo; Rest 2
A) Clean Pull + TNG Clean: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Back Squat: 4, 2, 4, 2, 4, 2; Rest 2-3
20 minutes @70% Assault Bike *Every 15/10 Cals perform 10 Scap Pull-Ups and 30-45-sec Ring FLR + 20 minutes @70% *Every 15/10 Cals perform 30-45-sec
A) Strict Press: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×6-8 @31X1 Tempo; Rest 2 minutes C)
A) Snatch: Build to a tough triple B) Clean Deadlift: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) + 30/20 Calorie
2RFT – 10 Clean and Jerk @185/125lbs 5 Burpee Ring Muscle Ups + (Rest 5-10 minutes) 3RFT – 10 Sandbag Cleans @155/105lbs 5 Rope Climbs
A) Power Clean: Build to a tough 1.1.1 B) Back Squat: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) E) 3
30 minute EMOM @70% 1 – Assault Bike 2 – Ring FLR 3 – Step-Ups 4 – Row 5 – Bar Hang 6 – Glute
A) Strict Press: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×8-10 @31X1 Tempo; Rest 2 minutes +
A) Hang Snatch + TNG Snatch: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Clean Deadlift: 6, 4, 2, 6, 4, 2; Rest 2-3
A) Supinated Pull-up: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Close Grip Bench Press: 4×6-8 @30X1 Tempo; Rest 2
A) Clean Pull + TNG Clean: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Back Squat: 4, 2, 4, 2, 4, 2; Rest 2-3
20 minutes @70% Assault Bike *Every 15/10 Cals perform 10 Scap Pull-Ups and 30-45-sec Ring FLR + 20 minutes @70% *Every 15/10 Cals perform 30-45-sec
A) Strict Press: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×6-8 @31X1 Tempo; Rest 2 minutes C)
A) Snatch: Build to a tough triple B) Clean Deadlift: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) + 30/20 Calorie
2RFT – 10 Clean and Jerk @185/125lbs 5 Burpee Ring Muscle Ups + (Rest 5-10 minutes) 3RFT – 10 Sandbag Cleans @155/105lbs 5 Rope Climbs
A) Power Clean: Build to a tough 1.1.1 B) Back Squat: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) E) 3
30 minute EMOM @70% 1 – Assault Bike 2 – Ring FLR 3 – Step-Ups 4 – Row 5 – Bar Hang 6 – Glute
A) Strict Press: 6, 4, 2, 6, 4, 2; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: 4×8-10 @31X1 Tempo; Rest 2 minutes +
A) Hang Snatch + TNG Snatch: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Clean Deadlift: 6, 4, 2, 6, 4, 2; Rest 2-3
