June 16, 2020 – Competition

Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Six sets of:
Split Jerk x 6-8 reps*
Rest as needed

*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)
*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)
*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Strict Supinated-Grip 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.

C.
Four sets of for times of:
400 Meter Run (Assault Runner if Possible) or 30/20 Calories of Assault Bike
50 Double-Unders
5 Squat Snatches*
Rest 5 minutes

*Set 1: 65-70% of 1-RM Snatch
*Set 2: 70-75% of 1-RM Snatch
*Set 3: 75-80% of 1-RM Snatch
*Set 4: 80-85% of 1-RM Snatch

D.
One set
100 Hollow Body Bounces
30 Straight Body Ceiling-reaching Crunches @ 1010
30 Tuck Rock to Tuck Sit
30 Hollow Body Side-to-side Rocks

30 Hand Plank Arch/Hollows with Feet on 18″ Box @ 2020
30 Limbo Twists (each side, 60 total) @ 2110

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your backpack.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your dumbbells.