Monday-Sunday 191209-15 – Competition

Monday 12/9
Warm Up
3 rounds:
10 Squats with press out
5 Box Jumps
5 Strict Pull Ups

A. Back Squat 5×1, heavy but do not max out today

B. Front Squat 5×1 (85-90% of 1 RM)

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

D. For time:
100 Double Unders
4 Ring Muscle Ups
40 Dumbbell Front Squats (2×50/2×35)
5 Bar Muscle Ups
30 Alternating Dumbbell Front Rack Lunges (2×50/2×35)
6 Ring Muscle Ups
20 Dumbbell Thrusters (2×50/2×35)
7 Bar Muscle Ups
10 Devil’s Press (2×50/2×35)
8 Ring Muscle Ups
100 Double Unders

Tuesday 12/10
A. Sumo Deadlifts 6-5-5-3-2, increasing

B. For time:
50/40 Calorie Row
40 Russian Kettlebell Swings (40/32)
30 Chest to Bar Pull Ups
20 Burpees

C. Accessory
3 rounds for quality:
20 seconds Bike Sprint
20 GHD Sit Ups
10/side Single Arm Dumbbell Bent Over Rows

Wednesday 12/11
Rest Day

Thursday 12/12
A. Every 1:30 minutes for 6 sets complete: 5 TNG Power Cleans

B. 15 minute alternating EMOM:
M1 – ME Echo Bike Calories
M2 – ME Box Jump Overs (24/20)
M3 – ME V-Ups
M4 – ME Hang Dual Dumbbell Power Cleans (2×50/2×35)
M5 – ME Goblet Reverse Lunges (24/16)

Friday 12/13
Warm Up
3 rounds:
5/side Lateral Box Step Ups
10 Alternating Wall Facing Shoulder Taps
5 Muscle Snatches + 5 Overhead Squats

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:
1 Snatch High Pull
+
2 Hang Snatch High Pull, from 1 inch off the floor
+
Hang Squat Snatch, from 1 inch off the floor

C. 5 rounds for time:
21 Dumbbell Thrusters (2x 35/20)
15 Toes to Bar
9 Burpee Box Jump Overs (30/24)

Saturday 12/14
7-10 minute empty Barbell Jerk Warm Up

A. Jerk from blocks 5×2 (75-85% of 1 RM)

B. 5 sets of this complex, building across sets:
1 Strict Press
+
2 Thrusters
+
3 Push Presses
+
4 Push Jerks
+
5 Split Jerks

C1. Single Leg Barbell Deadlifts 4×8, increasing
C2. Strict Ring Dips 4×5-8

D. 10 minute Row for Calories (sustainable pace)

Sunday 12/15
Rest Day