Monday-Sunday 191111-1117 – Competition

Monday 11/11
Warm Up
5-7 minutes Empty Barbell Clean and Jerk Warm Up

A. Power Clean + Hang Power Clean + Squat Clean + Split Jerk 7x(1+1+1+1)

B. Clean Pulls 5×3 (80% of Jerk)

C. Echo bike for 21 minutes, at the 3, 6, 9, 12, 15, 18 minutes perform:
Max Effort L-sit
15 Heavy Russian Kettlebell Swings

Tuesday 11/12
Conditioning
“Barbara”
5 rounds for time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Rest 3 minutes

Wednesday 11/13
Rest Day/Active Recovery

Thursday 11/14
Strength
Every 1:15 minutes for 5 sets: 1 Power Snatch with 2 second pause in the catch + 2 Overhead Squats

Rest

Every 1:15 minutes for 5 sets: 1 Power Snatch + 1 Snatch Balance with 2 second pause in the bottom

Rest

Every 1:15 minutes for 5 sets: 1 Power Snatch + 1 Hang Squat Snatch

Rest

Every 1:15 minutes for 7 sets: 2 Hang Squat Snatches

Friday 11/15
Warm Up
3 rounds:
5/side Lateral Box Step Ups
8/side Single Arm Dumbbell Strict Press
10 Band Pull Aparts

A. Back Squat 5×3, increasing

B. Strict Press 4×5 (70% of 1 RM)

C. Bench Press 5×5 (70% of 1 RM)

D. Every 3 minutes for 5 rounds:
15 calorie Row
15 Push Ups
15 Wallballs (25/16)

Rest remainder of the interval.

Saturday 11/16
Warm Up
3 rounds:
5 Box Jumps
10/side Single Arm Kettlebell Swings
10/side Single Arm Suitcase Deadlifts

A. Hook Grip Deadlift 5×5, across (60% of 1 RM)

B1. Single Arm Dumbbell High Pull 3×6/side
B2. Single Leg Glute Bridges 3×10/side

C. 12 minute EMOM:
Minute 1 – 10-12 Strict Pull Ups
Minute 2 – 10-15 Double Russian Kettlebell Swings (2×24/2×16)
Minute 3 – 15-20 V-Ups

Sunday 11/17
Rest Day/Active Recovery