Monday-Sunday 190617-23 – Competition

Monday 6/17
Rest Day

Tuesday 6/18
Warm up
3 rounds:
5/leg Lateral Box Step Ups
10/side Single Arm Kettlebell Swings
10/side Suitcase Deadlifts

A. Sumo Deadlift 4×2, 1×5
Note: Take 4 sets to warm up and then start work sets.

B. Back Rack Barbell Step Ups 3×8/side

C. Single Leg Hip Thrusts 3×12/leg (off bench)

D. 5 rounds of 5x(1 Muscle Up + 1 Ring Dip), rest as needed between sets, note this is 25 total reps

E. Every 5 minutes for 4 rounds:
10 Hang Clean and Jerk (2×50/2×35)
15 Toes to Bar
20 Calorie Row

Wednesday 6/19
Manhattan Barbell Club Programming
+
A1. Decline Bench Press 3×3, increasing
A2. Weighted Chin Ups 4×6

B1. Standing Single Arm Landmine Press 3×8/arm
B2. Split Stance Banded Row 3×12/side

Note: Leg opposite working arm should be forward.

Thursday 6/20
Rest Day/Active Recovery

Friday 6/21
Warm Up
3 rounds:
Accumulate 30 seconds in a Freestanding Handstand Hold
5 Yoga Push Ups
5 Muscle Snatches

A. Every 4 minutes for 5 rounds complete:
12/9 Calorie Bike
9 Bar Facing Burpees
6 Power Snatches (155/105)

B. Unbroken Strict HSPU 10-9-8-7-6-5-4-3-2-1

C. 3 rounds:
25 GHD Sit Ups
150 ft Double Kettlebell Front Rack Walk (AHAP)
60 seconds Bar Hang

Saturday 6/22
7-10 minutes Empty Barbell Snatch Warm Up

A. Snatch Pull + Power Snatch + Snatch Balance 5x(1+1+1), increasing

B. Snatch 3×1, across (85% of 1 RM)

C. Every 90 seconds for as long as possible:
7 Thrusters (95/65)
7 Chest to Bar Pull Ups
7 Lateral Burpees over the Bar

Sunday 6/23
7-10 minutes Empty Barbell Clean and Jerk Warm Up

A. Muscle Clean + Front Squat + Jerk 5x(3 +1+3), increasing

B. Squat Clean from 12 inch blocks + Jerk 5x(1+1), 75%-85% of Jerk

C. Front Squat 6×3 (68% of 1 RM), rest 60 seconds between sets

D. Every 5 minutes for 20 minutes, complete as fast as possible:
15 Deadlifts (255/175)
15 Wall balls (25/16)
15 Calorie Bike
15 HSPU