23
Jan
2018

4

Competition Programming

A.
7 Tough Sets
Back Squat x 1

B.
5 Tough Sets
Power Clean + Power Clean + Squat Clean

C.
3 Tough Sets
Barbell Hip Thrust x 10

D.
4 Rounds For Time
20 Erg Facing Burpees (No Stepping)
20 Calorie Row
Rest 60 Seconds

E.
Optional

30 Minutes Easy Recovery Run

Comments ( 4 )

  • Austin Salisbury
    January 23, 2018 at 8:30 pm

    A.315-335-345-355-365(tempo squats have gotten me stronger again!!)these felt great today.
    B.215-225-245-255-255(squat cleaned 2nd and third on last 2 sets, oops)
    C.gonna try and make this happen later.
    D.10:40-10:45 can

    Reply
  • jjorgensen
    January 23, 2018 at 8:30 pm

    A. 355-365-375-385-395-405-415
    B. 245-255-255-265-275(2)-255
    C. 315-365-365
    D. 10:37, admittedly there was stepping here. Forgot I programmed it that way!!

    Reply
  • Anna Stone
    January 23, 2018 at 8:30 pm

    A. 245-255-255-255-265-275-275
    B. 165-175-180-185-190
    C. 215
    D. 11:53

    Reply
  • Tay
    January 23, 2018 at 8:30 pm

    A. 355-405
    B. 205-205-215-225-225
    C. 275-285-295-295 (275 felt light for a tough set)
    D. 12:06 (1st interval was 1:56, then 2:11, 3:24, and 2:37

    Reply

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