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Comp

Week 24

Oly
A. Snatch
High hang Sn + Launch Snatch + Snatch
Work to a moderately heavy set. 5-7 sets total.

B. Clean and Jerk
2 High Hang Squat Cleans + 2 Push Press + 1 Split Jerk
Work to a moderately heavy set. 5-7 sets total.

Strength
A. Front Squat
5×5 @ 78%

B. Shoulder Press
4×9 @ 60%

CVE
Run 1.5 miles for time or 12 minutes of running for distance. IE, if you can’t run 1.5 miles in 12 minutes, do the 12 min for distance.

Gymnastics
A. 20 MU transitions for stability and strength in the shoulder joint
Ring, box, jumping, band
Looking for more stability here. You shouldn’t be lipping to a hard bottom dip position.
B. 20 Shoulder Taps from a HS Hold

Extra WOD
15-10-5
FS 185/125
HSPU

Comp Week 22

Week 22

Only
A. Snatch High Pull
4×2 @ 93-103%
B. Clean Complex
3 Hang Power Cleans, 2 Front Squats, 2 Jerks
Work to a moderate set where form is good. No more than 5 working sets

Strength
A. Front Squat
EMOM x 10
3 reps @ 75-78%

CVE
Paced Rowing
1k, 800, 600, 400, 200 meter row
10 burpees at a sprint pace before each row. Rest 1 Minute after each row.
Try to make your avg/500m Pace time the same and consistent during each row. The avg/500m time should be the same in your 1k as your 200m. This is about learning your working rate and controlling your heart rate during longer wods. If you are very good at burpees and 10 doesn’t drive your heart rate up too much, consider doing 10 Deadlifts or some other lift that is doable but challenging while driving your heart rate up quickly.

Gymnastics
Work to a press and hold handstand. Try and maintain the hold staying within a 4×6 rubber floor square for as long as possible.

Week 21

Week 21

Olympic Work
A. Power clean
Work to 7 Heavy Singles, use last cycles Power Clean work as a reference

B. 3 Position Snatch, working top to bottom
Light to moderate, this is mostly position work

C. Push Press
5×5 @ 78% – this is a build off last weeks. If you didn’t do last weeks, do that set first

Strength
A. Back Squat
4×2 @ Moderate to Heavy Load. Not looking for a max, just a solid 2 rep.

B. Deadlift
4×9 @ 60%

CVE
Each for time:
150 II Unders
1 Mile Run
50 Cal Bike
Rest 2 minutes between each

Gymnastics
Within 10 minutes, perform unbroken muscle up sets:
1-2-3-4-5-6-7
If you fail an unbroken set, start back at 1
Option 2
10 minutes working on linking muscle ups.
Use a box or do negatives. Work transitions on a box.

Mobility
200m Light row before each movement:
1 Minute of a squat Hold
1 Min on each leg: Entire Hip capsule mobility from lunge.
Entire Iron Scap Protocol

Week 21

Week 21

Olympic Work
A. Power clean
Work to 7 Heavy Singles, use last cycles Power Clean work as a reference

B. 3 Position Snatch, working top to bottom
Light to moderate, this is mostly position work

C. Push Press
5×5 @ 78% – this is a build off last weeks. If you didn’t do last weeks, do that set first

Strength
A. Back Squat
4×2 @ Moderate to Heavy Load. Not looking for a max, just a solid 2 rep.

B. Deadlift
4×9 @ 60%

CVE
Each for time:
150 II Unders
1 Mile Run
50 Cal Bike
Rest 2 minutes between each

Gymnastics
Within 10 minutes, perform unbroken muscle up sets:
1-2-3-4-5-6-7
If you fail an unbroken set, start back at 1
Option 2
10 minutes working on linking muscle ups.
Use a box or do negatives. Work transitions on a box.

Mobility
200m Light row before each movement:
1 Minute of a squat Hold
1 Min on each leg: Entire Hip capsule mobility from lunge.
Entire Iron Scap Protocol