Monday-Sunday 190513-19 – Competition

Monday 5/13
Rest Day

Tuesday 5/14
Warm Up
7-10 minute Empty Barbell Warm Up + Mobility

A. Muscle Clean + Squat + Jerk X/1+1+3×3

B. Pull + Below Knee Pull + Below Knee Clean (60-70%)/1+1+1×5

C. Muscle Snatch + Snatch Balance X/2+2×3

D. Slow Pull (5 up/5 down) + Power Snatch (65-75%)/1+1×5

E. Deadlift 6×2 (73%) with 60 seconds rest between sets

F. 3 rounds for time:
10 Dumbbell Power Cleans (50/35)
10 Alternating Dumbbell Lunges
10 Dumbbell Push Presses
10 Dumbbell Burpees (Burpee into Dumbbell Deadlift)

G. 3 rounds for quality:
30 seconds Farmers Hold (115/75 each hand)
30 seconds Front rack hold (225/155)
Max Effort Toes to Bar

Wednesday 5/15
A. Hang/Block Snatch (70-75%)/1×7

B. Power Clean (60-70%)/2×5

C. Rack Jerk X/1×7

D1. Paused Bench Press 4×4 with 1 second pause at chest, increase from last week if possible
D2. Dumbbell Bent Over Rows 4×8/arm

E. Strict Ring Dips 4×7-10, rest as needed between sets

Thursday 5/16
Rest Day/Active Recovery

Friday 5/17
Warm Up
800 m Run
+
3 rounds:
5/side Thoracic Extensions
5/side Dumbbell High Pulls
5 Inchworms with Push Up

A. From 0-10 minutes: 1 mile Run + ME Clean and Jerks (135/95)

Rest 3 minutes

From 13-20 minutes:
800 m Run + ME Power Snatches (115/80)

Rest 3 minutes

From 23-27 minutes:
400 m Run + ME Thrusters (95/65)

B. Chest to Bar Pull Ups 7-10 unbroken reps, rest as needed between sets

C1. 3×100 ft/side Single Arm Farmer Walk
C2. 3×15 GHD Back Extensions with 2 second pause at the top

Saturday 5/18
Warm Up
7-10 minute Empty Barbell Snatch Warm Up

A. Every 90 seconds for 15 sets:
1-5: 5×1 Squat Snatch (77.5%)
6-10: 5×1 Squat Snatch (82.5%)
11-15: 5×1 Squat Snatch (87.5%)

B. Snatch Pulls 5×3 (100% of 1 RM)

C. Back Squat 3×3 (100% of Clean)

D. “Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

E. For time:
30 calorie Bike
10 Burpees
20 calorie Bike
20 Burpees
10 calorie Bike
30 Burpees

Sunday 5/19
Warm Up
5 minute Bike or Row
+
2 rounds:
5/side Turkish Sit Ups
5/side Cossacks Squats

A1. Reverse Dumbbell Lunges 3×8/side
A2. Contralateral Deadbugs 3×8/side

B1. Goblet Lateral Lunges 3×8/side
B2. Half Kneeling Halos 3×5 each direction and each leg (20 per set)

C. Bottoms Up Turkish Get Ups 5×1/side, increasing if possible

D. Every 3 minutes for 5 sets:
15 calorie Row
12 Box Jump Overs (24/20)
9 Power Snatches (75/55)