Wednesday-Friday 190109-11 – Competition

Wednesday 1/9
A. 10 minutes for quality:
10 Supinated Grip Shoulder Press (empty barbell)
10 Ring Rows with 4 second negative
5 Inchworms

B. Dual Farmer Carry 4×50 m (moderate weight, weight should be equal in each hand), rest 1 minute between sets

C. Barbell Club Class – please register for class and check in with Coach Brian

Thursday 1/10
Rest Day

Friday 1/11
A1. Single Arm Dumbbell Z Press 4×8/side
A2. Renegade Rows 4×5/side

B. Complete 6 rounds of the following:
1 minute AMRAP:
5 Push Presses (155/105)
7-10 Toes to Bar

Rest 1 minute

C. Double Kettlebell Overhead Carry + Push Press 2×100 m (80% 100 m Overhead Carry Max)
Perform 1 Push Press every 10 m, rest as needed between sets

D. Front Rack Box Step Ups 3×6/leg (moderate weight)

Notes: Perform all reps with a slower down/faster up tempo. The box should be slightly above knee height, but if this is painful or impossible to perform without weights use a box below knee height and work up to that goal.

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

Warm Up
3 rounds:
250 m Row
10 Push Up Ts
50 m Single Arm Farmers Carry (moderate weight)
30 second Double Kettlebell Overhead Hold (light weight)

A. Work up to a heavy Clean and Jerk for the day.

B. 5 sets: 1 Clean and Jerk at 80% of Part A, rest as needed between reps

C. For time (and reps):
10 minute ascending ladder:
1 Deadlifts (165/110)
1 Chest to Bar Pull Ups
1 Power Clean (165/110)
1 Bar Muscle Up

Then 2 reps of each, 3 reps, 4 reps, etc…

D. 2 rounds for time:
30 GHD Sit Ups
30 Box Jumps (24/20)