16
Nov
2017

3

Competition Programming

A.
5 Tough Sets
Weighted Dip x 3

B.
Deadlift
Set #1 – 5 Reps @80%
Set #2 – 4 Reps @82%
Set #3 – 3 Reps @85%
Set #4 – 2 Reps @87-90%
Set #5 – 1 Rep @92-95%
Percentage Based Upon Estimated
1RM Today, Not all Time Best

C.
15 Minute AMRAP
5 Power Snatches 165/110#
10 Strict HSPU
15 C2B Pull-ups

D.
3 Sets
Good Morning x 10

Optional Work
20 Minutes Low-Moderate Intensity
Run, Row, Bike, Or Ski Erg or any combination
Stay Aerobic

Comments ( 3 )

  • Austin Salisbury
    November 16, 2017 at 8:30 pm

    A. 90-115
    B. Built to 275 but back felt bad today so I called it.
    C. 6+15
    D.45# single leg

    Reply
  • Arielle
    November 16, 2017 at 8:30 pm

    A. 15(1set)-20(4 sets)..first time doing weighted dips!
    B. 225-235-240-250-265
    C. 5 *modify shspu
    D. 55#

    Reply
  • jjorgensen
    November 16, 2017 at 8:30 pm

    A. 90-100-105-115-100
    B. 285×5 for 3 sets. Trying to build linearly week to week.
    C. 7 + 12
    D. Subbed for single leg hip extensions

    Evening Assault Bike Work
    35 Minutes
    45 seconds sprint, 4:15 easyish
    40 seconds sprint, 4:20 easyish
    35 seconds sprint, 4:25 easyish
    30 seconds sprint, 4:30 easyish
    25 seconds sprint, 4:35 easyish
    20 seconds sprint, 4:40 easyish
    15 seconds sprint, 4:45 easyish

    Reply

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