Monday-Sunday 200113-19 – Competition

Monday 1/13
Warm Up
3 rounds:
10 Heavy Kettlebell Swings
5 High Box Jumps
5/side Lateral Box Step Ups

A. Deadlift 5×5, increasing
Note: Try to build from last week’s weights.

B1. Single Leg Step Ups 5×5/side, increasing
Note: Add weight from last week’s weights.
B2. Strict Ring Dips 5×4 with Tempo (31X2)

C. 5 rounds for time:
20 Wall balls (25/16)
14 Alternating Dumbbell Snatch (70/50)
10 Burpees

Tuesday 1/14
Strength
A1. Strict Handstand Push Up 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps from last week)
A2. Weighted Strict Pull Ups 3×6-7, across (2.5 – 5lbs heavier than last week)

Conditioning
7 rounds for time:
7 Push Ups
7 Toes to Bar
14 Alternating Dumbbell Box Step Up (50/35)

Accessory
3 rounds:
20 GHD Sit Ups
20 GHD Back Extensions
100 ft Dual 90 degree Bottoms Up Carry

Wednesday 1/15
Rest Day/Active Recovery

Thursday 1/16
Strength
30 minute EMOM:
M1 – M5: 1 Snatch Deadlift to Hip + 1 Hang Snatch Pull
M6 – M10: 1 Snatch Pull + 1 Hang Power Snatch
M11 – M20: 1 Power Snatch + 1 Overhead Squat
M21 – M30: 1 Squat Snatch

Muscle Up Grip Conditioning
5 sets of: 10 second Ring Hang + 1 Muscle Up + 1 Muscle Up, come off the rings each rep

Friday 1/17
Warm Up
5 minute Row
7-10 minute Front Rack/Squat Mobility
5-7 minute Empty Barbell Clean Warm Up

A. 10 sets, every 3 minutes complete:
1 Clean + 10 Front Squats
1 Clean + 9 Front Squats
1 Clean + 8 Front Squats
1 Clean + 7 Front Squats
1 Clean + 6 Front Squats
1 Clean + 5 Front Squats
1 Clean + 4 Front Squats
1 Clean + 3 Front Squats
1 Clean + 2 Front Squats
1 Clean + 1 Front Squats

Note: Start with a slightly heavier weight than last week.

B1. Dual Dumbbell Single Leg Romanian Deadlifts 5×8/side, rest 60 seconds
B2. Bench Press 5×5, increasing, rest 2 minutes between sets

C. 10 rounds of:
1 minute Echo Bike for Calories
1 minute Rest

Saturday 1/18
Warm Up
3 rounds:
5/side Kettlebell Strict Press
10 Squats with Press out
10 Alternating Push Up Ts

A. Behind the Neck Split Jerk 10×1, increasing
Rest 2 minutes between sets

B1. Half kneeling Kettlebell Strict Press 4×8/side, rest 60 seconds
B2. Bent Over Dumbbell Reverse Flyes 4×8

C. “Amanda”
9-7-5 reps of:
Ring Muscle Ups
Squat Snatches (135/95)
Rest 7 minutes

9-7-5 rps of:
Bar Muscle Ups
Thrusters (155/105)

Sunday 1/19
Rest Day/Active Recovery