Competition Programming

Day 1 A. Snatch pull @ 110%3 x 1 (Standing on plates, toes off) B. Snatch @ 90% 3 x 1 C. Front Squat @ 90% of 1RM 4 x 1 D. EMOM x 8 minutes = 4 UB MU or CTB Pull Ups WOD (workout of the day) 15-12-9 T2B burpee OHS (95/65) Day 2 A. 5X1 Clean and Jerk from blocks (bottom of knee) @ 85% – rest 60-90 sec.  3X5 Split Jerk Balances @ 50-60% – rest 90 sec. http://www.youtube.com/watch?v=XHw98_Ab1hQ C) 3X5 Jerk Dips @ 105% – rest 90 sec. http://www.youtube.com/watch?v=ddycqBgp0E4 D. Weighted Ring Dips 5 x 5 Conditioning 30 sec ON/30sec Off Airdyne Sprint 10 Minutes Day 3 A. 5 x 5 Thrusters ( 1min rest ) B1. DB or KB Pause bench press 3 x 10 B2. Prone Trap Raise 3 x 12 each side C. Towel KB Row x 3 x 8 Conditioning Run 800m 100 – Push Ups 75 – Kettlebell Swings (1.5/1pood) 50 – Abmat Sit Ups 25 – Back Extensions Run 800m Day 4 A. 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec. B1. 3 x 3 Rope Ascents B2. 3 x 5 Box Pistols (weighted) C1. 3 x10 Barbell Split Squats C2. 3 x 10 Barbell Glute Bridge (Bring a Towel!) 3 rounds for time of: 10 KB Cleans AHAP 20 Wall Balls 30/20# 50 Double-Unders]]>