October 12, 2019 – Competition

Mobility and Activation
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch

Single-Arm Hang from Bar

x 30 seconds each arm

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Then. . .

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Assault Bike @ 75-80%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds

A.
Every minute, on the minute, for 15 minutes:
Hang Clean x 1 rep

*Sets 1-3 – 50% of 1-RM Clean
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B.
Four sets of:
Tempo Back Squat x 5-6 reps @ 42X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

C.
Every minute, on the minute, for 25 minutes:
Minute 1 – 30 Double Unders + 8-10 Toes-to-Bar
Minute 2 – 15 Thrusters (95/65 lbs)
Minute 3 – 30 Double Unders + 3-5 Muscle-Ups
Minute 4 – 15/10 Calorie Assault Bike or 20/15 Calorie Bike Erg
Minute 5 – Rest

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed