Monday-Sunday 191125-1201 – Competition

Monday 11/25
Warm Up
2 rounds:
10 Squats with press out
5/side Lateral Box Step Ups

A. Back Squat 5×4, increasing

B. Front Squat 5×1 at 80% of 1 rm

C. Behind the Neck Strict Press 5×5, increasing

D. Every 4 minutes, for 5 rounds:
2 Devil’s Presses (2×50/2×35)
4 Dumbbell Thrusters
6 Alternating Dumbbell Lunges
8 Dumbbell Push Presses
10 Dumbbell Front Squats

Tuesday 11/26
Strength
Sumo Deadlift 7-7-5-5-3, building

Partner Conditioning
For times:
2,000/1,600 m Row (switch every 1,000/800 m)

Rest 2 minutes

1,500/1,200 m Row (switch every 750/600 m)

Rest 2 minutes

1,000/800 m Row (switch every 500/400 m)

Rest 2 minutes

500/400 m Row (switch every 250/200 m)

Time Cap: 25 minutes

Wednesday 11/27
Rest Day

Thursday 11/28
Partner Conditioning:
1 Mile Turkey Run (20/14)
150 Alternating Wall Balls (20/14)
100 Calorie Row (Non-rowing Partner Single Arm Front Rack Dumbbell Hold)
100 Dumbbell Thrusters (50/35)
50 Burpees Over Partner in Plank

Friday 11/29
Strength
Every 2 minutes for 6 sets: 5 Touch and Go Power Cleans, building

Conditioning
15 minute alternating EMOM:
M1: ME Echo Bike Calories
M2: ME Box Jumps (24/20)
M3: ME L-sit
M4: ME Russian Kettlebell Swings (24/16)
M5: ME Dumbbell Goblet Reverse Lunges (50/35)

Note: Must increase reps every round.

Saturday 11/30
Warm Up
5 minute Bike
7-10 minute Empty Barbell Snatch Warm Up

A. 30 minutes to find a max snatch for the day.

Rest 5 minutes

B. 30 minutes to find a max clean and jerk for the day.

Sunday 12/1
Rest Day