Monday-Sunday 191118-1124 – Competition

Monday 11/18
Warm Up
2 rounds:
10 Squats with press out
8/side Dumbbell Strict Press

A. Back Squat 5×3, increasing

B. Front Squat 5×2, increasing

C. Behind the Neck Strict Press 5×5, increasing
Rest 2 minutes between sets

D. Every 4 minutes, for 4 rounds:
10 Dual Dumbbell Front Squats
8 Dual Dumbbell Push Press
6 Dual Dumbbell Thrusters
4 Muscle Ups

Tuesday 11/19
Strength
Sumo Deadlift 8-6-6-5-4, building

Conditioning
For time:
75/60 Calorie Row
50 Pull Ups
25 Deadlifts (225/155)

Wednesday 11/20
Rest Day/Active Recovery

Thursday 11/21
Strength
Push Jerk 4×4, building

Conditioning
“Grace”
For time:
30 Clean and Jerks (135/95)

Friday 11/22
Warm Up
2 rounds:
8/side Single Arm High Pulls
5/leg Lateral Box Step Ups
5 Empty Bar Thrusters

A1. Weighted Pull Ups 10×3
A2. Muscle Snatch, from the hip 10×3

B1. Back Rack Forward Lunges 5×5/side
B2. Hollow Rocks 5×15

C. For time:
15 Bar Facing Burpees
15 Thrusters (95/65)
15 Pull Ups
12 Bar Facing Burpees
12 Thrusters (115/75)
12 Chest to Bar Pull Ups
9 Bar Facing Burpees
9 Thrusters (135 / 95)
9 Bar Muscle Ups
6 Bar Facing Burpees
6 Thrusters (155/105)
6 Ring Muscle Ups
3 Bar Facing Burpees
3 Thrusters (185/125)
3 Burpee Ring Muscle Ups

Saturday 11/23
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 (65% of 1 RM), rest as needed between sets

B1. Side Bridge with 3 second hold at top 3×10/side
B2. Glute Bridge with 3 second hold at top 3×10

C. 3 rounds for reps:
1 minute Row for Calories
Rest 30 seconds
1 minute Bike for Calories
Rest 30 seconds
1 minute Double Unders
Rest 30 seconds
1 minute Burpees
Rest 30 seconds

Sunday 11/24
Rest Day