New Competition Program
Phase 1, Week 7
Gimp Comp Class
Warm-Up
3 Rounds:
3 Pull-Ups
1 Wall Walk
0:30 Handstand Hold
Weightlifting
(Light and from hang and lower because knee; upped reps)
Hang Power Snatch Practice
Every 2:00 —
2×63, 2×73, 4×73, 4×73, 4×73.
Hang Power Clean + Jerk
Apparently jerk dip = knee explosion.
4×82, 4×82, 4×82, 4×82, 4×82.
Rack Pull From Hole 9
205×3, 205×3, 205×3.
Conditioning: Power Endurance
4 Rounds —
AMRAP in 4:00:
6 DB Thrusters Burpees
6 TTB
30 Double-Unders Left Leg Single Leg Single Unders
3+5, 3+3, 3+6, 3+2.
Gymnastics
EMOM for 8 Minutes:
5 Box HSPU, 24″
EMOM for 6 Minutes:
3 Weird P-Bar Jumping Bar MU
Train2Train
3 Rounds:
12 Romanian Deadlifts
10 Ab Wheel Rollout
50 Hip Extensions
Leave a Reply