Monday-Sunday 190415-21 – Competition

Monday 4/15
Rest Day

Tuesday 4/16
Warm Up
3 rounds of:
10 Squats with Press Out
5/side High Pulls
5/side Thoracic Extensions

A1. Front Squat + Back Squat: 5x(1+2), 80% of 1 RM Front Squat
A2. Prone Single Arm Trap Raise 3×8/side, off 24 inch box

B1. Barbell Supine Bridge 3×8 (11X1), increasing
B2. Wide Stance Anti-Rotational Chop with Band 3×8/side

C. 3 rounds of 2 minute AMRAP:
10 Chest to Bar Pull Ups
15 Wall balls
4 minutes Rest

D. For time:
100 Double Unders
10 Snatches (135/95)
20 Calories Bike
10 Clean and Jerks (135/95)
20 Calorie Row
10 Thrusters (135/95)

Wednesday 4/17
A. MBC
+
B. Paused Bench Press 4×4, 2 second pause at chest

C. Single Arm Dumbbell Bent Over Row 4×6/side, on bench

Thursday 4/18
Rest Day/Active Recovery

Friday 4/19
Warm Up
3 rounds:
5/side Windmills
10 second Bottom of Ring Dip Hold
10 Push Ups

A. Turkish Get Ups 4×3 each arm, increasing

B. Squat Clean + Front Squat + Jerk 5x(1+2+1), at 70-80% of 1 RM Jerk

C. Clean Pulls 3×3 (100% of 1 RM Jerk)

D. 21-15-9 reps for time of:
American Kettlebell Swings
Push press (115/75)
Ring Dips

E. 3 rounds of:
25 GHD Sit Ups
30 Front Rack Marches, over band
100-150 ft Forward Sled Pull

Saturday 4/20
Warm Up
800 m Run (26th street loop)
+
Snatch Barbell Warm Up

A. Every 2 minutes for 7 rounds: 1 Power Snatch + 2 Hang Squat Snatch + 1 Squat Snatch + 1 Snatch Balance

B. Single Arm Bottoms Up Carry 3×100 ft/side

C. 7 minute ascending ladder AMRAP:
2 Box Step Up Overs (2×50/35)
4 Toes to Bar
4 Box Step Up Overs (2×50/35)
8 Toes to Bar
6 Box Step Up Overs (2×50/35)
12 Toes to Bar
8 Box Step Up Overs (2×50/35)
16 Toes to Bar……

Note: Box Step Up Overs increase by 2 reps and Toes to Bar increase by 4 reps each round.

D. 12 minute alternating EMOM:
M1 – 20 second L-sit
M2 – 45 second Farmer’s Hold
M3 – 30 second Handstand Hold

Sunday 4/21
Warm Up
3 rounds of:
10 Squats with Press out
5/side Thoracic Extensions
5/side Single Arm High Pulls
5/side Single Arm Strict Presses

A. Split Jerk 10×1, increasing

B. 10-8-6-4-2 reps for time:
Thrusters (135/95)
Ring Muscle ups

C. 5 rounds for time:
500 m Row
10 Kipping Handstand Push Ups