Monday-Sunday 190708-14 – Competition

Monday 7/8
Rest Day

Tuesday 7/9
Warm Up
2 rounds:
10/side Single Arm Kettlebell Swings
10/side Single Arm Suitcase Deadlifts
5 High Box Jumps

A. Power Cleans 5×3 with 5 second pause in catch, start at 50% of 1 RM and build

B. Clean Pulls 5×3 (90% of 1 RM)

C. Back Squat 5×3 with 2 second pause at bottom of squat

D. 20 minute Echo Bike: At 5 minutes, 10 minutes, 15 minutes, and 20 minutes, complete 20 Alternating Bicep Curls and 10 Strict Pull Ups.

Wednesday 7/10
A. Static Jerk Drive 7×5 seconds

B. Rack Jerks 7×1

C1. Dumbbell Bench Press 5×8, increasing
C2. Dumbbell Single Arm Bent Over Rows 5×8, increasing (off bench)
C3 Toes to Bar 5×10-15

Thursday 7/11
Rest Day/Active Recovery

Friday 7/12
Warm Up
2 rounds:
5 Barbell Muscle Snatches
5 Barbell Strict Presses
10 Squat with Press Out

A. 6 minute EMOM: 5 Power Snatches (60% of 1 RM)

B. 6 minute EMOM: 3 Clean and Jerks (60% of 1 RM)

C. Front Squat 5×2 (85% of 1 RM Front Squat)

D. For time:
1000 m Row
50 Thrusters (105/68)

Saturday 7/13
Warm Up
3 rounds:
7/arm Single Arm High Pulls
10 Kipping Swings
5 Yoga Push Ups

A. 5 rounds of 3x(1 Muscle Up + 3 Ring Dips), rest as needed

B. For time, 1 round:
800 m Run
30 American Kettlebell Swings (24/16)
30 Pull Ups
+
2 rounds:
400 m Run
30 Box Jumps (24/20)
30 Wall balls (20/14)
+
1 round:
800 m Run
30 American Kettlebell Swings (24/16)
30 Pull Ups

Sunday 7/14
7-10 minute Snatch Barbell Warm Up

A. Hang Power snatch 5×3 with 5 second hold in catch

B. Snatch Pulls 5×3 (90% of 1 RM)

C. 21-15-9 reps for time:
Squat Cleans (135/95)
Ring Dips

Rest 5 minutes

15-12-9 reps for time:
Squat Cleans (155/105)
Handstand Push Ups

Rest 5 minutes

9-6-3 reps for time:
Squat Cleans (185/125)
Ring Muscle Ups