Monday-Sunday 190610-16 – Competition

Monday 6/10
Rest Day

Tuesday 6/11
Warm Up
3 rounds:
8/side Single Arm Kettlebell Strict Presses
8/side Single Arm High Pulls
4/side Single Arm Front Squats

A1. Standing Landmine Press 4×8/side, increasing
A2. Single Arm Bent Over Rows with 1 second pause at top 4×8/side, increasing

B. In 3 minutes, complete:
21 Front Squats (135/95)
21 Burpees over the Rower
Max calorie Row

Rest 3 minutes

In 3 minutes, complete:
18 Front Squats (155/105)
18 Burpees over the Rower
Max calorie Row

Rest 3 minutes

In 3 minutes, complete:
15 Front Squats (185/125)
15 Burpees over the Rower
Max calorie row

Rest 3 minutes

In 3 minutes, complete:
12 Front Squats (205/135
12 Burpees over the Rower
Max calorie Row

C. 18-15-12-9-6-3 reps of Unbroken Kipping Handstand Push Ups

D. For time:
30/24 calorie Echo Bike
20 Burpee Box Jumps
10 Squat Cleans (155/105)

Wednesday 6/12
A. Parallette Snatch Pulls, 3 (60%), 3 (80%), 3 (90%), 5×3 (100%)

B. Rack Jerk 10×1, increasing

C1. Decline Bench Press 4×2 and 1×5
C2. Weighted Chin Ups 5×6

Thursday 6/13
Rest Day/Active Recovery

Friday 6/14
7-10 minutes Empty Barbell Snatch Warm Up

A. Power Snatch + Squat Snatch + Overhead Squat 10x(1+1+1)

B. Speed Front Squats 6×3 (66% across)

C. “Fixed Linda”
10-1 reps of each for time:
Deadlift (305/205)
Bench Press (175/135)
Squat Cleans (145/100)

Note: Teams of 3. Follow the Leader style workout.

Saturday 6/15
Warm up
3 rounds:
5/side Thoracic Extensions
5 Yoga Push Ups
5/side Lateral Box Step Ups

A. Clean and Jerk 6×3 (60-70%)

B. Every 6 minutes for 3 rounds:
10 Ring Muscle Ups
15 Double Kettlebell Snatches (2×24/2×16)
20 Box Jumps (30/24)

C. 3 rounds:
20 Front Rack Marches Over Knee High Band (2×24/2×16)
20 GHD Sit Ups
30 seconds Axle Bar Overhead Hold (135/95)

Sunday 6/16
A. 4×400 m Run, 1 minute rest between sets

B. Back Squat 5×3, across (100% of clean)

C. 5 rounds for time:
10 Thrusters
12 Chest to Bars

Note: Each round the thruster weight increases.
Men: 95-115-135-155-175
Women: 65-75-95-105-115

D. 5k Bike (moderate pace)

E. 3 rounds:
30 seconds Front Rack Hold (225/155)
20 GHD Back Extensions
30 seconds/side Side Plank Hold