January 4, 2020 – Competition

A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!

A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
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:
Power Jerk + Split Jerk @ 75-85%

Immediately followed by…

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

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 95%

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
*Sets 6-8 – Find today’s 1-RM
Rest as needed

Be smart. A training 1-RM considers mechanics and positioning. Save your lifetime deadlift PRs for competition, and instead work to improve your training PRs holding good mechanics.

D.
“Sage at 20”
20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell (Lateral)

E.
Three sets of:
Single-Arm Dumbbell Press x 8-10 @ 21X1 reps each arm
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds