Posts By: Avery Wittkamp

Tuesday 140916 – Competition

Warm up B (Mobility) then… A1. Bench Press 4×3 reps, 90 seconds rest A2. Weighted Strict Pull ups, 4×5 reps, 2 minutes rest B1. 30 Double Unders x4 sets, rest 30 seconds B2. Anchored Sit ups 25×4 sets, rest 30… Read more »

Sunday 140914 – Competition

Gymnastics Warm up – A (25 minutes to complete) Part A. Blocks at Below the Knee: Snatch Pull+Snatch+Snatch Balance (5 work sets at up to 85% Max Snatch) Part B. Blocks at Below the Knee: 2 Squat Cleans every 60 seconds (5-6… Read more »

Thursday 140911 – Competition

Warm up A then… A. 3×1+1+1 Power Clean+Front Squat+Push Press, rest as needed, 3-4 work sets B. For time, 12-9-6 reps of: Dumbbell Thrusters (55/35) Russian Kettlebell Swings (32/24) Strict Pull Ups

Tuesday 140909 – Competition

Warm up B then… A. 6 minute EMOM: Even minutes: Kettlebell Front Rack Walking Lunges (6 ea/leg), heavy Odd minutes: 10-15 Chest to Bar Pull ups B. 5×3 Bench Press (of 75% max, use 8/28 for reference) C1. 3×6-8 Jumping Barbell… Read more »