November 23, 2020 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Three sets of:
Tempo Front Squat x 5 reps @ 6211
Rest 2-3 minutes

Build based on feel holding the prescribed tempo.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk

Build across the 10 sets to something heavy for today.

C.
For time:
150 Double-Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double-Unders

Compare results to October 5, 2020.

Handstand Walk alternatives:

For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

D.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111
Station 4 – Band Pull-Aparts x 15 reps @ 2020