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Competitor Programming

THE MANIMAL

Day 1 (October 21st, 2014)

  • 5 x 6 Front Squats (2 second hold at bottom)
  • OTM 20′ Min 1 -8  – 4 Squat Cleans @ 70% of 1RM Mins 8-16 – 2 Squat Cleans @85% of 1 RM Mins 16-20 – 1 Squat Clean @ 85% of 1 RM
  • Accessory work: 4 x 10 Good mornings (60 second rest between sets) 6 x 200m row @ 100% (45-60 second rest between sets 1,2,3) – (60-90 second rest between sets 4,5,6)
  • Day 2 (October 22nd, 2014) 5×6 Push Press (90 seconds between sets)
  • 5 Rounds: 3 weighted pull-ups  – rest 30 seconds 4 strict press – rest 1 min
  • OT2M for 16′ 2 Jerks @ 80% (Mins 1-10) 1 Jerk @ 90% (Mins 11-16)
  • Accessory Work: Supper Set 4 x 20 Reverse Hypers 4 x 8-10 Strict T2B Rest 60 seconds