August 19, 2019 – 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.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 4-5 reps @ 80%
Rest 2 minutes between sets

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement

@ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
For time:
400 Meter Run
20 Muscle-Ups
400 Meter Run
20 Bar Muscle-Ups
400 Meter Run
40 Toes to Bar
400 Meter Run
5 Muscle-Ups
5 Bar Muscle-Ups
20 Toes to Bar

D.
Four sets of:
6-8 Tempo Barbell Front Squat (50-60% of 1-RM) @ 30X2
Rest 15 seconds
12-15 Double Kettlebell Front Racked Squats (24-32 kg/16-24 kg)
Rest 2 minutes