Monday-Sunday 191202-1208 – Competition

Monday 12/2
Warm Up
2 rounds:
10 Squat with Press out
5/side Single Arm Dumbbell High Pull
5 High Box Jumps

A. Back Squat 5×5, increasing

B. Front Squat 10×1 (85% of 1 RM)

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

D. For 4 rounds complete the following every 5 minutes:
4 Bar Muscle Ups
10 Dumbbell Power Cleans (2×50/2×35)
8 Dumbbell Alternating Reverse Lunges
6 Dumbbell Thrusters
4 Devil’s Presses
4 Ring Muscle ups

Tuesday 12/3
Strength
Sumo Deadlift 6-6-5-4-3, building

Conditioning
2 rounds for time:
20 Strict Pull Ups
30 V-Ups
40 Russian Kettlebell Swings (24/16)

Accessory Work
5 rounds:
20 seconds Echo Bike for max calories
Rest as needed
3 Weighted Ring Dips
Rest as needed

Wednesday 12/4
Rest Day

Thursday 12/5
Strength
Every 1:45 minutes for 6 sets: 5 Touch and Go Power Clean, building

Conditioning
Complete 3 rounds of 3 minute AMRAP:
5 Hang Power Clean (115/75)
5 Shoulder to Overhead (115/75)
25 Double Unders

Rest 3 minutes

Friday 12/6
Warm Up
3 rounds:
5/side Lateral Box Step Ups
10 Alternating Wall Facing Shoulder Taps
5 Muscle Snatches

A1. Box Step Ups 4×5/side, increasing
A2. Max Strict Handstand Push Ups

B. In 20 minutes, work up to a heavy complex of:
Snatch High Pull
+
Hang Snatch High Pull, from 1 inch off the floor
+
Hang Squat Snatch, from 1 inch off the floor

C. 7 minute AMRAP:
7 Bar Facing Burpees
7 Power Snatches (75/55)
7 Overhead Squats (75/55)

Saturday 12/7
Warm Up
3 rounds:
5/side Dumbbell Strict Press
3/side Single Leg box Jumps (extremely low)
5 Yoga Push Ups

A. Jerk from blocks 5×3 (70-80% of 1 RM)

B1. Single Leg Barbell Deadlifts 4×8, increasing
B2. Strict Ring Dips 4×5-8

C. For time:
50 Calorie Row
30 Wall balls (25/16)
50 Calorie Bike
30 Wall balls (25/16)
50 Calorie Row

Sunday 12/8
Rest Day