Monday-Sunday 190701-07 – Competition

Monday 7/1
Rest Day

Tuesday 7/2
Warm up
3 rounds:
5/side thoracic extensions each side
10/side single arm kb swings each side
10 Squats with Press Out

A. Clean and Jerk: Build up to 90% 1 RM (no failed reps)

B. Front Squat 5×2 (80% of 1 RM Clean)

C. 21-15-9 reps for time of:
Echo Bike Calories
Toes to Bar
Burpees to Bar

D. 3 sets:
8/side Dumbbell Forward Lunges
20 Alternating Bicep Curls
8/side Goblet Side Lunges
Rest 3 minutes between sets.

Wednesday 7/3
A. Snatch Pull + Snatch Pull 1” off ground (10 second pause) 5x(1+1), 85%

B. Hang Power Snatch (5 second pause) 5x(1+1), 50-60%

C. Pause Jerk (5 seconds in dip + 5 seconds in split) 5×2 (start at 50% and increase)

D. Back Squat (7 second pause) 3×2

Thursday 7/4
Rest Day/All Levels

Conditioning
“Fight Gone Bad!”
Three rounds for max reps of:
Wall balls (20/14)
American Kettlebell Swings (24/16)
Box Jumps (24/20)
Push Press (75/55)
Row for Calories
Rest 1 minute between rounds.

Friday 7/5
All Levels
Strength
6-8 sets of the following complex:
1 Hang Clean + 1 Push Press + 3 Front Squats + 1 Split Jerk

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Cleans 155/105
Burpees

Accessory
A1. Weighted Chin Ups 4×6
A2. Standing Single Arm Landmine Press 4×8/side

Saturday 7/6
Warm up
3 rounds:
30 seconds Wall Facing Handstand Hold
15 Russian Kettlebell Swings

A1. Sumo Deadlift 4×2, 1×5
A2. Deficit Kipping Handstand Push Ups 5×3

B. For time:
500 m Row
20 Dumbbell Thrusters (70/50)
400 m Row
16 Dumbbell Thrusters (70/50)
300 m Row
12 Dumbbell Thrusters (70/50)
200 m Row
8 Dumbbell Thrusters (70/50)
100 m Row
4 Dumbbell Thrusters (70/50)

C. 3 rounds not for time:
200 ft Farmers Carry
25 GHD Sit Ups

Sunday 7/7
Warm up
2 rounds:
10 Barbell Good Morning
10 Alternating Push Up Ts
150 ft Single Arm Overhead Carry (light to moderate)

A. Bench Press 8×3 (74% of 1 RM), rest 45 seconds between sets

B1. Bent Over Barbell Row 5×5 with 2 second pause at chest
B2. Half Kneeling Single Arm Kettlebell Strict Press 4×5/side

C. 5 rounds of 3 minute AMRAP:
3 Power Snatches (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute

Note: Pick up where you left off each round.