March 9, 2020 – Competition

Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss

x 10 reps per leg
Minute 3 – Russian Baby Makers

x 10 reps
Minute 4 – Rocking Box Bridges

x 4-6 reps

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

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 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks so the bar is at knee height)

Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.

C.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
10 Hang Squat Snatches (135/95 lbs)
20 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.

D.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed