January 19, 2019 – Competition

A.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 75%
Set 5- 10 reps @ 75%
Rest 2-3 minutes

B.
Complete as many reps as possible in 9 minutes of:
3 Chest-to-Bar Pull-Ups
3 Goblet Squats (32/24 kg KB)
6 Chest-to-Bar Pull-Ups
6 Goblet Squats
9 Chest-to-Bar Pull-Ups
9 Goblet Squats
12 Chest-to-Bar Pull-Ups
12 Goblet Squats
15 Chest-to-Bar Pull-Ups
15 Goblet Squats
18 Chest-to-Bar Pull-Ups
18 Goblet Squats
21 Chest-to-Bar Pull-Ups
21 Goblet Squats
etc…, adding 3 reps to the Chest-to-Bar Pull-Ups each round, and 3 reps to the Goblet Squats each round.

Rest 3 minutes, and when the running clock reaches 12:00, perform the following for time…

C.
For time:
25 Strict Handstand Push-Ups
150 Heavy Rope Double-Unders or 200 Double-Unders
25 Strict Handstand Push-Ups

D.
Four sets of:
Dumbbelll Biceps Curls x 13-15 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

E.
Three sets of:
Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
(don’t let yourself loose position; stop lifting if you lose your braced posture/spinal mechanics)
Rest as needed

F.
Three sets of:
Glute Ham Raises x Max Reps @ 20X1
Rest as needed
Prone Chinese Plank x 60 seconds
Rest as needed