October 13, 2020 – Competition

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)

B.
Six sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets

D.
Every 10 minutes, for 30 minutes (3 sets) for times of:
60/40 Calorie Assault Bike or Bike Erg
30 Lateral Burpee Over Dumbbells
15 Devil’s Presses (50/35 lb DBs)

E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 100 Foot Bearhug Sand Bag Carry (HEAVY) between rounds (400 foot total)

1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right

*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbell Carry at a heavy load.