Monday-Sunday 190909-0915 – Competition

Monday 9/9
Warm Up
2 rounds:
5/side Thoracic Extensions
5 High Box Jumps
30 seconds Front Rack Stretch of choice

A. Power Clean 5×3, increasing (reset each rep)

B. Romanian Deadlift 4×10, increasing

C. Every 5 minutes for 3 rounds:
30 Box Jumps (24/20)
8 Bar Muscle Ups

D. 7 minute AMRAP, 3-6-9-12…reps:
Echo Bike Calories
Chest to Bar Pull Ups

Tuesday 9/10
Strength
Back Squat: Find a 3 RM for the day.

Conditioning
Complete 4 sets of 1:30 minute AMRAP:
30 Wall Balls (20/14)
15 Power Snatches (95/65)
Rest 3 minutes

Note: Pick up where you left off each round.

Accessory
3 rounds:
20 GHD Sit Ups
20 Push Ups
20 Hollow Rocks

Wednesday 9/11
Rest Day/Active Recovery

Thursday 9/12
Strength
A1. Pendlay Barbell Row 4×5, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
7 rounds for time:
3 Shoulder to Overhead (185/125)
5 Toes to Bar
7 Burpees

Accessory
Echo Bike for 20 minutes:
At 5 minutes, perform 15 Back Extensions + Max effort L-sit
At 10 minutes, perform 15 Back Extensions + Max effort L-sit
At 15 minutes, perform 15 Back Extensions + Max effort L-sit
At 20 minutes, perform 15 Back Extensions + Max effort L-sit

Friday 9/13
7-10 minute Empty Barbell Snatch Warm Up

A. 6 minute EMOM: 5 TNG Squat Snatches (65% of 1 RM)

B. 8 minute AMRAP:
2 rounds:
3 Power Cleans (185/125)
3 Handstand Push Ups

2 rounds:
6 Power Cleans (185/125)
6 Handstand Push Ups

2 rounds
9 Power Cleans (185/125)
9 Handstand Push Ups

Keep adding 3 reps every 2 rounds until 8 minutes is up.

C. 3 rounds:
500 m Row
Rest 2 minutes

Saturday 9/14
Warm Up
2 rounds:
5/side Lateral Box Step Ups
10/direction Kettlebell Halos

A1. Barbell Step Ups 4×8/side, increasing
A2. Overhead Carry 4×150 ft/side

B. Jerk 10×1, increasing

C. For 20 minutes, 30 seconds work at each station, followed by 30 seconds rest:
S1 – Double Unders
S2 – Burpees
S3 – Toes to Bar
S4 – Dual Dumbbell Front Squats (2×50/2×35)

Sunday 9/15
Rest Day