Monday-Sunday 190722-28 – Competition

Monday 7/22
Rest Day

Tuesday 7/23
Warm Up
3 rounds:
5 Yoga push Ups
10 Banded Pull Aparts
10 Kettlebell Swings

A1. Bench Press 3×3 (warm up), 4×6, increasing
A2. Barbell Bentover Rows 3×3 (warm up), 4×6, increasing

B1. Strict Pull Ups 4x(4×2), rest 10 seconds
B2. Alternating Dumbbell Bench Press 4×8/side

Note: Scale up to Chest to Bar Strict Pull Ups.

C. Front Squats 5×1, across (82.5% of 1 RM), rest 1 minute between sets

D. 21-15-9 reps for time:
Echo Bike Calories
Deadlifts (275/155)

Wednesday 7/24
A. Hang Cleans 5×2 (70-80% of 1 RM)

B. Clean Pulls from blocks, 5×3 (100%+ of 1 RM)

C. Jerks from blocks, 7-10×1, increasing from 50% of 1 RM

D. Suitcase Alternating Marches 3×20/side

E. 10 minute EMOM: 1 Legless Rope Climb from sit or standing start

Thursday 7/25
Rest Day/Active Recovery

Friday 7/26
Warm Up
3 rounds:
10-20 seconds Freestanding Handstanding Hold
5 Walkouts with Push Up
10 Squats with Press out

A1. Single Arm Kettlebell Bottoms Up Waiters Walk 3×150 ft/side
A2. Barbell Hip Thrusts off bench, 3×3 (warm up), 3×6, increasing

B. Backs Squat 5×4 (100% of Squat Clean 1 RM)

C. Strict Handstand Push Ups 5×8-10, AHAP with deficit, rest 3 minutes between sets

D. 20 minute alternating EMOM:
Odd – 1 Squat Snatch (75% of 1 RM)
Even – 7-10 Weighted Push Ups

Saturday 7/27
Warm Up
2 rounds:
10/side Single Arm Kettlebell Swings
10/side Single Arm Suitcase Deadlifts

A1. Romanian Deadlift 3×3 (warm up), 4×6, increasing
A2. Suitcase Dumbbell Lunges 4×6, increasing

B. Build up to a heavy complex in 20 minutes:
2 Deadlifts
1 Hang Squat Clean
1 TNG Squat Clean
1 Push Jerk
1 Split Jerk

C. 20 minute alternating EMOM:
M1: 1-2 Strict Muscle Ups
M2: 15-20 GHD Sit Ups
M3: Max Distance Farmers Carry for full minute (AHAP)
M4: Rest

Sunday 7/28
7-10 minute Empty Barbell Snatch Warm Up

A. Snatch 5×1, across (80% of 1 RM)

B. Snatch Pulls 5×3, across (95% of 1 RM)
C. For time:
1000 m Row
+
21-15-9 reps:
Double Kettlebell Snatches (2×16/2×12)
Toes to Bar
+
30 Burpee Box Jump Overs (30/24)

D. Cool Down: 10 minutes Echo Bike, easy effort