Monday-Sunday 200210-16 – Competition

Monday 2/10
Warm Up
10 Heavy Russian Kettlebell Swings
5 High Box Jumps
10 Banded Good Mornings

A1. Romanian Deadlift 4×8, increasing
A2. Strict Ring Dips 4×5-7

B. 21-15-19 reps for time:
Deadlift (315/205 or scale to 70% of 3 RM)
50 ft Handstand Walk after each round

C. 3 rounds for quality:
20 Assault Bike Calories
30 Alternating Single Leg V-Ups

Tuesday 2/11
A. Strict Handstand Push Ups: Find a Max Set of Unbroken Reps

B. Weighted Strict Pull Ups: Build to a 3 Rep Max

C. Every 45 seconds, for 15 rounds complete:
3 Pull Ups
5 Push Ups (Rx+ Handstand Push Ups)
7 American Kettlebell Swings (24/16)

Wednesday 2/12
Rest Day/Active Recovery

Thursday 2/13
30 minute EMOM:
M1 – M5: 1 Snatch Pull
M6 – M10: 1 Snatch Pull + 1 Hang Muscle Snatch
M11 – M20: 1 Power Snatch + 1 Overhead Squat
M21 – M30: 1 Squat Snatch

Friday 2/14
Warm Up
3 rounds:
5/side Lateral Box Step Ups
5/side Single Arm High Pulls
8 Squats with a Press out

A. Back Squat: Work up to a heavy set of 10 reps for the day.

B1. Back Rack Front Lunges 3×6/side, increasing
B2. Butterfly Chest to Bar Pull Ups 3×10+ reps

C. 15 minute alternating EMOM:
M1: 10-15 Calorie Row
M2: 7-10 Strict Pull Ups
M3: 10-15 Overhead Squats (95/65)

Saturday 2/15
Warm Up
3 rounds:
5/side Single Arm Strict Press
8 Box Jumps
5 PVC Split Jerks

A. Clean and Jerk: Find a 1 RM for the day.

B. 9 minute AMRAP:
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)

C. 20 minutes for quality:
200 ft/side Single Arm Farmers Carry
15 GHD Sit Ups
20 Dual Kettlebell Front Rack Banded Step Overs

Sunday 2/16
Rest Day/Active Recovery