March 20, 2019 – Competition

Empty Barbell Movement Primer

buy cellcept online cellcept online generic

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.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C.
For Time:
20 Deadlifts (225/155 lbs)
9 Muscle-Ups
100-Foot Handstand Walk
15 Deadlifts (275/185 lbs)
12 Muscle-Ups
75-Foot Handstand Walk
10 Deadlifts (315/215 lbs)
15 Muscle-Ups
50-Foot Handstand Walk

D.
Three sets of:
GHD-Hip Extension x 15 reps + 15 second Prone Hold
Rest 30 seconds

Subscribe
Notify me of
guest


8 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
emil jørgensen
emil jørgensen
May 10, 2019 3:18 pm

Is the “D” part with or without weight?
Thanks.

Bryan babbitt
Bryan babbitt
May 10, 2019 3:18 pm

A) stayed at 135 and worked sitting on my heels
B) up to 335, missed 350 overhead twice, just couldn’t stay right.
C) 13:00

emil jørgensen
emil jørgensen
May 10, 2019 3:09 pm

A. 75/80/85/88/90 kg Triple.
B. 85/90/95 kg Double.
B2. 100/103/105/108/112 kg Single.
C. 15:38 RX. Shoulder burn!!!
D. Done with a 45# plate.
Great Day!

Jessie Williams
Jessie Williams
May 10, 2019 3:09 pm

A) @105
B) split jerk was OFF…worked up to 255 and failed 265
C) 18:32 RX…was trying to do too big of MU sets in first two rounds, and payed for it. Learned my lesson the hard way in the third round.

Chris Holder
Chris Holder
May 9, 2019 3:44 pm

All done at a globo gym so everything felt off today.
A. Up to 185
B. Non place to split jerk so modified to DB press strict up to 70 lbs.
c. No place to HSW everything else RX @ 9:15
D. Done.

Tino Marini
Tino Marini
May 10, 2019 3:09 pm
Reply to  Chris Holder

Good job getting in what you could. Hopefully you’ll have access to better equipment the rest of the week.

Kryssie Chandler (45-49)
Kryssie Chandler (45-49)
May 9, 2019 3:44 pm

A. 95
B. Up to 155
C. 18:52. Did 4/6/8 MU and 25 ft HSW each time. HSW are coming along.
D. Done

Tino Marini
Tino Marini
May 10, 2019 3:09 pm

You’re a damn gymnast Kryssie! Nice work!