October 30, 2020 – Competition

Movement Primer

Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Three sets not for time of:
60 second Goblet Squat Hold
10 High Box Step Ups (5 each leg)
5 High Box Jumps (Step Down)

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: Max reps @ 85%
Rest 2 minutes between sets

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean with 3-Second Pause at Knee + Jerk

Start at 60% of 1-RM Clean & Jerk & build to today’s heavy.

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

D.
Two sets for times of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
15 Bar-Facing Burpees
10 Shoulder to Overhead (185/125 lbs)
Rest 2 minutes

Rest 2 minutes after the second set and then. . .

Two sets for times of:
400 Meter Run
10 Shoulder to Overhead (185/125 lbs)
15 Bar-Facing Burpees
20 Chest-to-Bar Pull-Ups
Rest 2 minutes

E.
Three sets of:
Narrow-Stance Front Racked Double Kettlebell Squat x 5 reps @ 4242
Rest 15 seconds
Jumping Lunges x 20 reps @ 10X0
Rest 3 minutes