Monday-Sunday 190729-04 – Competition

Monday 7/29
Rest Day

Tuesday 7/30
Warm Up
3 rounds:
10 Alternating Lunges with Overhead Reach
8 Barbell Good Mornings
8/side Single Arm Kettlebell or Dumbbell Strict Press

A1. Bulgarian Barbell Split Squats 4×5/side
A2. Scapular Floor Slides 4×10

B1. Dumbbell Reverse Lunge to Single Leg Romanian Deadlift 2×6/side
B2. Single Arm Bottoms Up Kettlebell Waiters Walk 2×150 ft/side

C. Jerk from blocks 10×1 , increasing

D. 3 rounds:
15/10 calorie Row
10 Deadlifts (275/165)
10 Bar Facing Burpees

Rest 2 minutes between rounds.

E. 3 rounds:
25 GHD Sit Ups
Max Effort L-sit Hold

Wednesday 7/31
A. Snatch 7×2, across (75% of 1 RM)

B. Snatch Pulls 3×3, across (90% of 1 RM)

C. “Strict J.T.”
21-15-9 reps for time:
Handstand Push Ups
Ring Dips
Push Ups

Thursday 8/1
Rest Day/Active Recovery

Friday 8/2
7-10 minute Empty Barbell Jerk Warm Up

A. Jerk from blocks 10×1

B. Back squat 5×5, across (100% of 1 RM Clean)

C. 5 sets of: 3 Muscle Ups + 3 Ring Dips, rest as needed between sets

D. 8 minute AMRAP:
4 Bar Muscle Ups
20 Alternating Dumbbell Snatches (70/50)
10 Box Jumps (30/24)

Rest 3 minutes then repeat.

E. For time:
20 calorie Row
30 Chest to Bar Pull Ups
20 calorie Echo Bike

Saturday 8/3
Warm Up
3 rounds:
10/side Single Arm Kettlebell Swings
10/side Suitcase Deadlifts
10 Alternating Push Up T’s

A. Every 90 seconds for 7 rounds: 5 Clean and Jerks (start at 135/95 and increase weight each round)

B. 3 rounds of 5 minute AMRAP:
30 Double Unders
15 Dual Dumbbell Deadlifts (2×50 / 2×35)
10 Push Ups
Rest 2 minutes

C. For time:
20 calorie Echo Bike
100 ft/side Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 ft Handstand Walk

Sunday 8/4
7-10 minute Empty Barbell Snatch Warm Up

A. 10 sets of Snatch Complex:
Snatch Deadlift to Knee
+
Power Snatch with 5 second Pause at Knee
+
Squat Snatch

B. Front Squat 5×3 with 3 second pause in the bottom of squat, across (60-70% of 1 RM)

C. For time:
1 mile Run
30 Overhead Squats (95/65)
1000 m Row
20 Overhead Squats (115/73)
100 Double Unders
10 Overhead Squats (135/95)