22
Dec
2017

5

Competition Programming

A.
Build To a Heavy
Deadlift

B.
2 Minutes AMRAP
7 Power Snatches 115/75#
10 C2B Pull-ups
Rest 3 Minutes
2 Minutes AMRAP
7 Thrusters 115/75#
7 Bar Facing Burpees
Rest 3 Minutes
2 Minutes AMRAP
7 Power Cleans 135/95#
7 Toes To Bar
Rest 3 Minutes
2 Minutes AMRAP
7 Deadlifts 225/155#
20 Double Unders

Rest 5 MinutesAfter The 5 Minute Rest, Repeat Entire Round
For 2 Total Rounds

Optional Second Session
Ideally Performed At Least 4 Hours After Above Session
Fartlek Intervals
3 Rounds
Run 400 Meters Moderate Effort
Run 400 Meters Easy
Run 400 Meters Moderate/Hard Effor
400 Meters Walk

Comments ( 5 )

  • Austin Salisbury
    December 22, 2017 at 8:30 pm

    A. 405. no belt, no pain. Happy with this for now.
    B. 2+2/2+12/3/3+6
    2+1/2+11/2+10/3+4

    Reply
  • jjorgensen
    December 22, 2017 at 8:30 pm

    A. 385 – this felt way easy today. Happy with that.

    B. 2+7, 2+12, 3+2, 3+17, 2+4, 2+12, 2+12, 3+7

    Reply
  • Tay
    December 22, 2017 at 8:30 pm

    Crap load of lat pull downs

    Reply
  • Torsten Waurig
    December 22, 2017 at 8:30 pm

    A. 405
    B. 2+3/2+7/2+10/3+1
    2+1/2+1/2+3/3+3
    too much Christmas shenanigans

    Reply
  • Torsten Waurig
    December 22, 2017 at 8:30 pm

    A. 405
    B. 2+3/2+7/2+10/3+1
    2+1/2+1/2+3/3+3
    too many Christmas shenanigans

    Reply

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