Monday-Sunday 190715-21 – Competition

Monday 7/15
Rest Day

Tuesday 7/16
Warm Up
3 rounds:
5/side Thoracic Extensions
30 seconds Front Rack Stretch
10/s Single Arm Kettlebell Swings

A. Power Clean + Push Jerk 5×3+3 (60-70% of 1 RM)

B. Clean Pulls 5×1 (90% of 1 RM)

C. Front Squat 5×1 (80% of 1 RM), rest 1 minute between sets

D. 5 rounds:
10 Calorie Row
10 Thrusters (105/68)
10 Lateral Burpees over Bar
Rest 1 minute

E. Strict Ring Dips 5×7-10, rest as needed

Wednesday 7/17
A. Power Snatch 3×3, increasing

B. Squat Snatch 5×1 (80% of 1 RM)

C. Jerk from Racks 10×1, increasing

D. for time:
5000 meter Echo Bike
2000 meter Row
1 mile Run

Thursday 7/18
Rest Day

Friday 7/19
7-10 minute Empty Barbell Snatch Warm Up

A. Snatch 5×1 (75-85% of 1 RM)

B. Clean and Jerk 5×1 (75-85% of 1 RM)

C. Back Squat 5×3 (100% of Squat Clean 1 RM)

D. 7 minute AMRAP:
4 Muscle Ups
6 Dumbbell Power Clean and Jerks (2×50/2×35)
8 Box Jump Overs (24/20)

Rest 3 minutes

7 minute AMRAP:
4 Muscle Ups
6 Dumbbell Power Clean and Jerks (2×50/2×35)
8 Box Jump Overs (24/20)

Saturday 7/20
Warm Up
2 rounds:
8/side Single Arm Dumbbell High Pulls (light)
6/side Single Arm Kettlebell Strict Press
5 Box Jumps

A1. Standing Landmine Press 4×5/side
A2. Reverse Lunges 4×6/side
A3. Top of Ring Hold 4×30 seconds

B. Find a heavy 1 RM Push Press for the day.

C. For time:
21 Push Presses (115/85)
21 Calorie Row
21 Pull Ups

Rest 1 minute

15 Push Presses (135/95)
15 Calorie Row
15 Pull Ups

Rest 1 minute

9 Push Presses (155/105)
9 Calorie Row
9 Pull Ups

Sunday 7/21
Warm Up
2 rounds:
10 Heavy Kettlebell Swings
10 Squats with Press out
5 Yoga Push Ups

A. For time: 1 mile Run

B1. Bulgarian Split Squats 4×5/side
B2. Barbell Hip Thrusts 4×6 with 2 second hold at the top of each rep

C. Strict Unbroken Deficit Handstand Push Ups 15-12-9-6-3, rest as needed between sets (2 inch deficit)

D. From 0-8 minutes, 12-9-6-3 reps for time of:
Squat Snatches (115/83)
Toes to Bar

Rest from 8-10 minutes

From 10 minutes until finished, 3-6-9-12 reps for time:
Toes to Bar
Squat Snatches (115/83)

E. 3 sets for quality:
150 ft Single Arm Kettlebell Bottoms Up Waiters Walk
Turkish Sit Ups 8/side
Half Kneeling Haloes 5/side per direction (20 total each set)