December 14, 2019 – Competition

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

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

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk with Pause x 2 reps @ 65-75%
(pause for 2 seconds in power position, then drive through the barbell; reset and repeat, and on the second repetition hold the receiving position for 2 seconds before recovering)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 2 reps @ 75-85%

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 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

D.
For time:
40 Thrusters (75/55 lbs)
40/30 Calorie Assault Bike

Rest 4 minutes, and then…

For time:
30 Thrusters (95/65 lbs)
30 Strict Handstand Push-Ups
30/20 Calorie Assault Bike

Rest 4 minutes. . .

For time:
20 Thrusters (135/95 lbs)
20 Strict Handstand Push-Ups
20 Bar Muscle-Ups
20/15 Calorie Assault Bike

E.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…

Dumbbell Push Press x Max Reps
immediately followed by…
Strict Pull-Ups x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.