15
Jan
2018

5

Competition Programming

A.
3 Sets
60 seconds Front Rack KB Carry L
60 Seconds Front Rack KB Carry R
Single Leg DB Romanian Deadlift L x 8-10
Single Leg DB Romanian Deadlift R x 8-10

B.
10 Minutes EMOM
Minutes 1-5 Tall Jerk x 2
Minutes 6-10 Jerk Balance x 2
(Use this as a drill, use appropriate Load)
Then
14 Minutes E120 (7 Sets)
Split Jerk x 2
(See how heavy this goes)

C.
4 Minutes AMRAP
Row 20 Calories
12 Strict HSPU
15 C2B Pull-ups
50 Double Unders

Rest 4 Minutes

6 Minutes AMRAP
Use Same Rep Scheme As Above

Rest 4 Minutes

For Time
Use Same Rep Scheme As Above

D.
3 Tough Sets
DB Z-Press x 5
(Highest Possible ROM You Can Achieve Here)

Comments ( 5 )

  • Brad Salyer
    January 15, 2018 at 8:30 pm

    A. Done
    B. Built to 235
    C. 1+34/ 2+4/ 2:10 RX
    D. 50#

    Reply
  • Austin Salisbury
    January 15, 2018 at 8:30 pm

    A.Done
    B.155-175-195-215-235-255-275
    C.1+47/2+8/2:18
    D. Done

    Reply
  • Tay
    January 15, 2018 at 8:30 pm

    A. Done
    B. Built to heavy 2 rep push press – 225#
    C. 1+22/1+49/3:04 (Ring row)
    D. Done 45lb Db

    Reply
  • jjorgensen
    January 15, 2018 at 8:30 pm

    A. Done
    B. Done,Worked to 255, stopped. Mid back pain
    C. Took it way easy today, still wiped out from Friday.
    D. Skipped, low on time. Mid back pain with pressing.

    Reply
  • Torsten Waurig
    January 15, 2018 at 8:30 pm

    A. Done
    B. 265 push jerk. Split gave me tightness in the neck.
    C. 1+47/2/2:02

    Reply

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