Competition Programming 18.07.09
Jon Colborn
July 8, 2018
A. Snatch – Build to a heavy single for the day *not a max* B. Snatch – 3×3 @70%, 3×2 @80%, 3×1 @90% of ‘A’ C.
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A. Snatch – Build to a heavy single for the day *not a max* B. Snatch – 3×3 @70%, 3×2 @80%, 3×1 @90% of ‘A’ C.
A. Clean and Jerk – Build to a heavy 2+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:
A. 10 minute EMOM – 3 TNG Push Jerk @65-75% B1. Strict Muscle Up – 4×2-4; Rest 30-sec B2. Front Lever Negatives – 4×1.1.1-sec; Rest
60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice (add a new movement in there
A. Deadlift – Quickly build to a heavier triple than last week (TNG controlled tempo) B. Double Overhead RDL (no hook) – 3×10-12 @2010 Tempo;
A. Behind the Neck Split Jerk – Build to a tough set of four for the day B. Behind the Neck Split Jerk – 4×4
A. Snatch – Build to a heavy double for the day B. Snatch – 3×2 @90% of ‘A’ C. Back Squat – Build to heavier
A. Clean and Jerk – Build to a heavy 3+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:
A. 10 minute EMOM – 3 TNG Push Jerk @60-70% B1. Strict pHSPU – 4×3; Rest 30-sec B2. Ring Support – 4×20-30-sec; Rest 60-sec +
60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice* *Important for you to start identifying
A. Snatch – Build to a heavy single for the day *not a max* B. Snatch – 3×3 @70%, 3×2 @80%, 3×1 @90% of ‘A’ C.
A. Clean and Jerk – Build to a heavy 2+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:
A. 10 minute EMOM – 3 TNG Push Jerk @65-75% B1. Strict Muscle Up – 4×2-4; Rest 30-sec B2. Front Lever Negatives – 4×1.1.1-sec; Rest
60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice (add a new movement in there
A. Deadlift – Quickly build to a heavier triple than last week (TNG controlled tempo) B. Double Overhead RDL (no hook) – 3×10-12 @2010 Tempo;
A. Behind the Neck Split Jerk – Build to a tough set of four for the day B. Behind the Neck Split Jerk – 4×4
A. Snatch – Build to a heavy double for the day B. Snatch – 3×2 @90% of ‘A’ C. Back Squat – Build to heavier
A. Clean and Jerk – Build to a heavy 3+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:
A. 10 minute EMOM – 3 TNG Push Jerk @60-70% B1. Strict pHSPU – 4×3; Rest 30-sec B2. Ring Support – 4×20-30-sec; Rest 60-sec +
60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice* *Important for you to start identifying
