Monday-Sunday 191216-22 – Competition

Monday 12/16
Warm Up
3 rounds:
5 Squat with Press out
5 High Box Jumps
10 Ring Rows

A. Back Squat: Find a 1 RM.

B1. Weighted Strict Pull Ups 5×3, increasing
B2. Dumbbell Bench Press 5×8, increasing
B3. Dumbbell Single Arm Bent Over Rows 5×8/arm, increasing

C. 10 sets of:
10 seconds Echo Bike SPRINT
50 seconds Rest

Tuesday 12/17
Strength
Sumo Deadlift: Find a 3 RM

Conditioning
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Tuck ups

Wednesday 12/18
Rest Day/Active Recovery

Thursday 12/19
Strength
Every 2 minutes for 6 sets: Build to a 5 RM TNG Power Clean

Note: Compare to 11/28/19.

Conditioning
Complete 2 rounds of 3 minute AMRAP:
5 Hang Power Cleans (155/105)
7 Box Jump Overs (24/20)
9 Calorie Row

Rest 3 minutes

Friday 12/20
7-10 minute empty barbell Snatch Warm Up

A. Snatch Pull + Hang Snatch Pull, from below the knee + Snatch + Hang Snatch, from below the knee 7x(1+1+1+1)

B. Snatch Deadlift 5×3, increasing from heaviest weight in part A

C1. Front Rack Barbell Step Ups 4×5/side , increasing
C2. Strict Handstand Push Ups 4 sets max effort, unbroken reps

D. 9 minute Alternating EMOM:
M1: 5 Burpee Box Jump Overs (24/10, jump completely over box)
M2: 10 Alternating Dumbbell Snatches (70/50)
M3: 15 Toes to Bar

Saturday 12/21
7-10 minute empty Barbell Jerk Warm Up

A. Jerk from blocks 5×3 (75-85% of 1 RM)

B1. Single Leg Barbell Deadlifts 4×8, increasing
B2. Single Arm Dumbbell Strict Press 4×5/side, increasing

C. 5 rounds for time:
60 Double Unders
30 Wall balls (20/14)
6 Ring Muscle Ups

Sunday 12/22
Rest Day/Active Recovery