Monday-Sunday 190812-18 – Competition

Monday 8/12
Rest Day

Tuesday 8/13
Warm Up
2 rounds:
10 Banded Pull Aparts
10 Alternating Push Up Ts
10 Glute Bridges

A. Bench Press Cluster 4×1.1.1.1 (rest 10 seconds between each rep), rest 3 minutes between sets

B1. Alternating Dumbbell Bench Press 3×8/side
B2. Half Kneeling Landmine Trunk Twists 3×10/side
Note: Rotate toward the knee that is on the floor.

C. 2 rounds of 6 minute AMRAP (at sustainable pace):
4 Bar Muscle Ups
12/8 Calorie Row
10 Box Jumps
Rest 4 minutes

Wednesday 8/14
A. Jumping Overhead Squat 5×3 (45/33)

B. High Pull + Tall Snatch + Overhead Squat 3x(3+1+1)

C. Muscle Snatch + Snatch Balance + Overhead Squat 4x(2+2+2)

D. Barbell Row + Muscle Clean + Squat + Jerk 5x(3+1+1+3)

E. Behind the Neck Press 3×5, increasing

F. Bike Sprints
10 minutes:
30 seconds Sprint
30 seconds Light Pedal

Thursday 8/15
Rest Day/Active Recovery

Friday 8/16
Warm Up
3 rounds:
5/side Single Arm High Pulls
10/side Single Arm Russian Swings

A1. Romanian Deadlifts 4×8, increasing
A2. Dumbbell or Kettlebell Single Arm Strict Press 4×6/side, increasing

B. Chest to Bar Pull Ups 4×10, unbroken

C. For time:
400 m Run
10 Squat Snatches (115/75)
400 m Run
8 Squat Snatches (135/95)
400 m Run
6 Squat Snatches (155/105)
400 m Run
4 Squat Snatches (185/125)
400 m Run
2 Squat Snatches (205/135)

D. 20-15-10 reps of:
Echo Bike Calories
GHD Sit Ups

Saturday 8/17
Warm Up
3 rounds:
5/side Thoracic Extensions
10 Squats with Press out
5 Sumo Inchworms with Push Ups

A. 6 minute EMOM: 3 Clusters (155/105)

B. 12 minute Alternating EMOM:
M1 – 20 second Ring Support Hold
M2 – 30 second Hollow Hold
M3 – 5-10 Strict Handstand Push Ups

C. “18.1”
20 minute AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (5/side with 50/35)
12 Calorie Row

Sunday 8/18
7-10 minutes Empty Barbell Snatch Warm Up

A. Squat Snatch 5×3 (70% of 1 RM)

B. Snatch Pulls 5×3 (90% of 1 RM)

C. Front Squat 5×2, increasing

D. One ME set of Ring Muscle Ups
Rest 1 minute
One ME set of Ring Muscle Ups
Rest 45 seconds
One ME set of Ring Muscle Ups
Rest 30 seconds
One ME set of Ring Muscle Ups
Rest 15 seconds

E. 3 rounds of 5 minute AMRAP: (sustainable pace)
8 Wall Balls (25/16)
5 Box Jumps (30/24)
3 Burpees
Rest 4 minutes

F. 3 rounds:
1 minute Front Rack Hold (225/155)
150 ft/side Single Arm Farmers Carry
1 minute Plank