Sample Programming

Competitive Programming

*SAMPLE WEEK*

Monday

  • 5×3 Pause Back Squats @75%
  • 3×10 Back Rack Forward Lunges (heavy) (10 total reps, alternating legs each step)
    Metcon- 3RDS
  • 400m Run, 20 WallBalls (30/20), 10 DB Box Step Overs (50/35’s) (24/20”)
  • Accessory- 2×30 per leg, single leg Banded hamstring curls

Tuesday

  • Build to heavy 6 rep bench press (normal grip)
  • 2xMax Reps @90% of 6RM (goal is 10+ reps, rest as needed after set)
  • 3×5 Tempo Weighted Dips (3 down, 3 bottom, 0 up)
  • Metcon- “Ryan”
  • 5RDS – 7MU (Bar or Ring), 21 Burpees to Target (1ft jump above standing reach )
  • Accessory- 2×35 Banded Tricep Extensions

Wednesday

  • Build to heavy Muscle Snatch (8mins),
  • Build to heavy Power Snatch (10mins)
  • Build to heavy full snatch (15 mins if needed)
  • Metcon- 15min EMOTM
    • 12-15 Cal Bike
    • 20 GHDS
    • 5 Hang power cleans + 5 Front Squats
      * start at 155 and increase weight each round until finding max load on last set
      *must be unbroken cleans directly into Unbroken FS
  • Accessory- 3RDs
  • 35 Banded Face Pulls
  • 20 Bent over Rear delt Flys
  • 15 Band Pull-a-parts w/ 2 sec hold at Extension

Thursday

  • Rest Day

Friday

  • 6min Gymnastic EMOTM
  • 8-12 Reps each min of either PU/C2B/T2B
  • Build to heavy Sumo DL
  • Metcon- FT
  • 21-15-9
  • Deadlifts (225/155)
  • 100 DU after each set
  • Accessory- 3x 8 per side Cossack Squats (can weight)

Saturday

  • Build to Max Deficit HSPU
  • 5×8 Strict Press @70%+
  • Metcon- Every 4mins for 20mins (5RDS)
  • 500m Row
  • 5(L) Hang KB C&J (32/24kg)
  • 5(R) Hang KB C&J ^
  • Accessory- 3×15 DB Roll Backs