November 30, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

D.
For time:
1600 Meter Run
30 Overhead Squats (135/95 lbs)
800 Meter Run
20 Shoulder to Overhead (185/125 lbs)
400 Meter Run
10 Ground to Overhead (225/155 lbs)

E.
Three sets of:
Decline Dumbbell Bench Press x 5-6 reps @ 30X1
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 5-6 reps @ 21X0
Rest as needed