December 21, 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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

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 6 minutes (3 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.

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Split Jerk x 1 rep @ 90%

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:
1000 Meter Row
60 Wall Ball Shots (30/20 lbs)
15 Muscle-Ups

Push this piece hard and focus on each component individually. Don’t “save” yourself knowing whats coming next. Test your body’s capabilities and ability to perform under fatigue. You should have plenty of rest and should need it after pushing the paces.

When the running clock reaches 20:00…

E.
Two rounds for time of:
500 Meter Row
30 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups

When the running clock reaches 32:00…

F.
Three rounds for time of:
300/250 Meter Row
15 Wall Ball Shots (30/20 lbs)
15 Pull-Ups

G.
Three sets for max reps of:
100-Foot Hand Over Hand Rope Pull
Immediately followed by…
Dumbbell Bench Press x Max Reps
(choose a load you can move for 15-20 reps. If you hit 25 reps then its to light.)

Immediately on completion of your set of Dumbbell Bench Press drag your sled back to its start position then jog to the end of the rope to begin your next set.

*If you don’t have access to a rope perform 2 Legless Rope Climbs from a seated position.