Wednesday-Friday 170906-08 – Competition

Wednesday 9/6
Before class
Run 2 laps of MSP

Note: time starts and finishes on 3rd floor of the gym.

BBB
Muscle Clean + Press
3×3
Power Clean + Jerk
3x(1-1-1)

After class
Chest to Bar Pull up Conditioning
Choose one rep scheme and track total time for completion. Rest as needed in between sets.

3×15-20
4×12
5×10
7×7

Thursday 9/7
Rest Day or BBB

Friday 9/8
All Levels
A. In 8 minutes, work up to a heavy Snatch Balance.

B. Every 4 minutes, for 7 rounds:
300/250 m Row
3 Snatches (75% of 1 RM Snatch)

C. 10 rounds of:
15 second Assault Bike Sprint
45 second Slow/Recovery

Here’s what’s on tap for Saturday’s Competition classes:

A. Build up to As Heavy As Possible in 2 sets:
1 Arm Overhead Carry: 60 m Right arm, perform 5 Single Arm Thrusters every 10 m

(Video 1)

(Video 2)

Rest 1-2 minutes

2. Single Arm Arm Overhead Carry: 60 m Left arm – Perform 5 Single Arm Thrusters every 10 m

B. Clean and Jerk: build to 90% of 1 RM

C. Back Squat 5×2 (80%+ 1 RM Back Squat)

D. 5 rounds of 3 minute AMRAP:
3 Power Cleans (165/113)
6 Handstand Push ups
9 Air Squats
Rest 1 minute