New Cycle, New Skills, New Extra Work
Competition Class
Strength
15min AMRAP
15min AMRAP
5 Deadlifts
5 Hang Squat Cleans
5 STOH
10 Pull-ups
Row 500m during AMRAP
3 Rope Climbs anytime during AMRAP
Rx = 115/75
Rx+ 155/105, C2B
10min EMOM
3 1/2 Kneeling KB Shoulder Press (each arm)
5 Bent Over Rows KB/DB
SKILLS & DRILLS
3-5 Rounds
L3:
Bottom up strict HSPU + 3 Strict HSPU + Kipping HSPU (65% of best kipping set. Ex. if 20 is max, do 13)
**bottom up = starting from a headstand
L2:
Pike (on box) bottom up strict HSPU + 3 Strict Pike HSPU + Kipping HSPU (65% of best kipping set)
L1:
3 x 5sec negatives (deficit if you can control the ROM) + ME Kipping HSPU (use abmat as necessary)
Snatch
E3M21M
3 @ 60, 70, 75%
2 @ 80, 85%
1 @ 90%
3 @ 75%
-------------------------------------A WEEK'S WORTH OF EXTRA WORK:
EXTRA CONDITIONING
3x10 Back Rack Lunges (HAP)
| EXTRA CONDITIONING |
| A. |
| 5x2min, 1min rest |
| Find a big hill, run up for 2min |
| B. |
| 30min Row for Distance |
| C. |
| 30min EMOM |
| a. 45sec double unders |
| b. 45sec row |
| c. 45sec shuttle run |
| **85% effort across |
| EXTRA UPPER BODY STRENGTH |
| A. |
| E2M10M |
| 5 Strict Ring Dips (HAP) + 8 Ring Rows |
| B. |
| 7x2 Banded Strict Press @ 60% (+ band resistance) |
| 7x2 Explosive Strict Pull-ups |
| C. |
| 3 sets, 60 sec rest |
| 12 Ring Push-ups (# if poss) |
| 8 Bent Over Rows (L then R, hap) |
| EXTRA LOWER BODY STRENGTH |
| A. |
| 3 sets, 60sec rest |
| 12 Front Squats @ 65% 1RM - no belt |
| B. |
| 5x3 Overhead Squats (HAP) |
| C. |
| 3x10 Back Rack Lunges (HAP) |
