Monday 2016.09.19

September 19, 2016

New Competition Program
Phase 1, Week 6

AM Session: Conditioning
4 Rounds:
60 Calorie Assault Bike, not totally but almost at Z1
2:00 Rest
6:20, 5:20, 5:12, 5:02

Approx 2 miles per interval; 8 miles total.

PM Session
Weightlifting

Tall Snatch
33×2, 53×2, 63×2, 68×2, 73#x2.

No Foot – No Hook Snatch + Eccentric
103×2, 103×2, 103×2, 103×2, 103×2, 103#x2.

3-Position Clean + Push Jerk
123, 123, 123, 123, 123#.

Front Squat
118×7, 123×7, 133#x7.

Back Squat
133×5, 133×5, 133#x5.

Gymnastics

Muscle-Up Transitions
20 Minutes Tempo Transitions @3-2-3-2
30.

Bar Muscle-Up
Banded practice.

Tempo Eccentric HSPU @3-3-x-3
4, 4, 3, 3, 3.

Train2Train
3 Rounds:
12 Dumbbell Bench, each arm, 30#
12 Dumbbell Row, each arm, 30#
1:00 Hollow Rock (tucked)

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