May 28, 2019 – Competition

A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Jerk

C.
Every 10 minutes, for 20 minutes (2 sets):
60/40 Calorie Assault Bike
50-Foot Handstand Walk
200 Double Unders
50-Foot Handstand Walk
60-90 Seconds of L-Sit
(accumulated)

D.
For time:
40 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
30 Devil’s Press (50/35 lb DBs)
20 Burpee Box Jump-Overs (24″/20″)

E.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed