November 16, 2019 – Competition

Mobility & Activation

Assault Bike or Row 10 minutes @ 70-75%

Followed by…

T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps

Followed by…

Two sets of:
Over/Under Barbell Warm-Up

x 5 pass thrus
Strict Pull-Ups x 8 reps

Followed by…

Reverse Pull Warm-Up x 10 reps

Followed by…

Two sets of:
Fire Hydrant Iso Hold x 30 seconds per side
Dead Bug with Med Ball x 10 reps

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
Back Squat
*Set 1 – 4 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90-95%
*Set 4 – 4 reps @ 85-90%
*Set 5 – 3 reps @ 90-95%
*Set 6 – 2 reps @ 95+%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
Three rounds for time of:
400 Meter Run
20 Burpee-Box Jump Overs (24″/20″)
150-Foot Handstand Walk
10 Muscle-Ups

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed