Monday-Sunday 190819-25 – Competition

Monday 8/19
Rest Day

Tuesday 8/20
Warm Up
3 rounds:
10/side Single Arm Swings
10/side Suitcase Deadlifts
5/side Single Arm Strict Press

A. 6 minute EMOM: 5 Push Jerks (155/105)

B. Romanian Deadlifts 5×10, increasing

C. 4 rounds of 2 minute AMRAP:
5 Squat Cleans (135/95)
5 Strict Handstand Push Ups
Rest 2 minutes

D. 3 sets of 150 ft/side Single Arm Overhead Carry

Wednesday 8/21
A. Snatch 5×2 (75% of 1 RM)

B. Snatch Pull 3×3 (80% of 1 RM)

C. Rack Jerk 5×3, increasing

D. 10/side Turkish Get Ups

Thursday 8/22
Rest Day/Active Recovery

Friday 8/23
Warm Up
3 rounds:
5/side Thoracic Extensions
10 Squats with press out

A. Overhead Squat: Work up to a heavy 3 RM for the day.

B. 21-15-9 reps for time:
Echo Bike Calories
Toes to Bar

Rest 5 minutes

C. 15-10-5 reps for time:
Overhead Squat (115/75)
Burpees to 6 inch target

D. 3 rounds of:
20 GHD Sit Ups
150 ft/side Single Arm Farmers Carry

Saturday 8/24
Warm Up
2 rounds:
10 Banded Pull Aparts
10 Alternating Push Up T’s
10 Glute Bridges

A. Bench Press Clusters 4×1.1.1.1, rest 10 seconds between reps
Rest 3 minutes between sets

B1. Alternating Dumbbell Bench Press 3×8/side
B2. Half Kneeling Landmine Twists 3×8/side

C1. Banded Tricep Push Downs 3×10
C2. 3 sets of Max Effort Push Ups

D. For time:
30 Calorie Row
30 Push Press (115/75)

Cool Down: 10 minute Echo Bike

Sunday 8/25
7-10 Empty Barbell Snatch Warm Up

A. 7 sets of complex, increasing:
1 Snatch High Pull
1 Power Snatch, from above the knee
1 Power Snatch, from below the knee
1 Squat Snatch, from above the knee
1 Squat Snatch, from below the knee
1 Squat Snatch

B. Front Squat 3×8, increasing

C. 3 rounds of 7 minute AMRAP:
7 Power Snatch (75/55)
10 Bar Facing Burpees
13/10 Calorie Row
Rest 3 minutes