October 19, 2019 – Competition

Mobility & Activation

Assault Bike or Row 10 minutes @ 70-75%

Followed by…

Two sets of:
Banded Triceps Stretch

x 45 seconds per side
Prone PVC Pass-Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

Followed by…

Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Biceps Curl + Push x 10 reps
Plank Walk x 20 meters

Followed by…

One set of:
Max Static Chin-Over-the-Bar Hold

Followed by…

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

Straight into …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

and then …

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

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

B.
Five sets of:
Tempo Back Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Every minute, on the minute, for 28 minutes (7 sets):
Minute 1: 14-16 Dumbbell Box Step-Up (One 50/35 lb DB to 24″/20″ Box)
Minute 2: 15-18/12-15 Calorie Row
Minute 3: 10-12 Strict Handstand Push-Ups to 0-4″ Deficit
Minute 4: 12-15/9-12 Calorie Assault Bike

D.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.