December 5, 2018 – Competition

A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps @ 60%
*Sets 3-5 – 6 reps @ 75%
Rest 2-3 minutes between sets.

C.
Every minute, on the minute, for 16 minutes:
Odd minutes: 15-18/10-12 Calorie Row
Even Minutes: 13-15/10-12 Calorie Assault Bike

When the running clock reaches 20:00…

D.
Every minute, on the minute, for 6 minutes:
10 Thrusters (95/65 lbs)
10 Toes-to-Bar

Compare results to October 24, 2018.

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed