Competition Programming 17.12.26
Todd Nief
December 25, 2017
A. Single Leg Box Jump – 10×2/leg B. Snatch – 5×1.1.1; Rest 10-sec bw reps and as needed bw sets C. Snatch Lift Off +
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A. Single Leg Box Jump – 10×2/leg B. Snatch – 5×1.1.1; Rest 10-sec bw reps and as needed bw sets C. Snatch Lift Off +
Running Clock: 0-10′ 3RFT – 15 Thrusters @115/75-lbs 1-2 Legless Rope Climbs Assault Bike @50% to 9′ 10-20′ 3RFT 15 Power Snatch @95/65-lbs 50′ Handstand
A. Prone Snow Angels – 3×10 (slow and controled) B. Close Grip Bench Press – Build to a heavy five for the day then perform
A. Wallball Shot Throw – EMOM 10×1.1 B. Power Clean + Clean – 5×1+1; Rest as needed C. EMOM 20 mins 1 – 2 Back
Cyclical Recovery Work 45-60 minutes working though Row/Ski/Assault Bike individually or in a combination with at least 5 minutes of work on each machine per
A. In the Hole Front Squat – Build to a heavy set of one with perfect positions B. Snatch – Build to a heavy single
A. Jerk Recovery + Split Press – 4×1+1 (build off of previous weeks and challenge position – very easy to go heavier with poor technique
A. Depth Jump 6 x 1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean Build to a heavy complex
A. Single Leg Box Jump – 10×2/leg B. Snatch – 5×1.1.1; Rest 10-sec bw reps and as needed bw sets C. Snatch Lift Off +
Running Clock: 0-10′ 3RFT – 15 Thrusters @115/75-lbs 1-2 Legless Rope Climbs Assault Bike @50% to 9′ 10-20′ 3RFT 15 Power Snatch @95/65-lbs 50′ Handstand
A. Prone Snow Angels – 3×10 (slow and controled) B. Close Grip Bench Press – Build to a heavy five for the day then perform
A. Wallball Shot Throw – EMOM 10×1.1 B. Power Clean + Clean – 5×1+1; Rest as needed C. EMOM 20 mins 1 – 2 Back
Cyclical Recovery Work 45-60 minutes working though Row/Ski/Assault Bike individually or in a combination with at least 5 minutes of work on each machine per
A. In the Hole Front Squat – Build to a heavy set of one with perfect positions B. Snatch – Build to a heavy single
A. Jerk Recovery + Split Press – 4×1+1 (build off of previous weeks and challenge position – very easy to go heavier with poor technique
A. Depth Jump 6 x 1.1 High onto Low Stepping of a 10-20″ Box, rebounding to a 8-16″ box, focus on quick take off with
Cyclical Recovery Work 45-60 mins working through row/bike/ski with at least 5:00 of work on each machine at a time Pace is 70% – this
A. Seated Box Jump Build to a challenging height for a set of 3 B. Power Clean + Hang Clean Build to a heavy complex
