Competition: Saturday, November 30th, 2019
1a) Strict Press: 4 sets of 8
Warm-up to a tough but manageable weight. Keep the weight flat for all 4 sets. Rest 90 seconds before hitting Part B.
1b) Wide Grip Strict Pull-up: 4 sets of 3
Warm-up to a working set. Goal is to build to a 3RM. Rest 90 seconds before hitting Part A.
2) Yoke Carry: 6 sets of 50ft
Rest 2-3 minutes between sets. Build to a heavy unbroken set for the day.
3) 60 minute EMOTM:
A – 60 seconds Single Unders
B – 100ft Dual Kettlebell Front Rack Carry 70/53
C – 15/12 Calories Rower
D – 30 second Hip Extension Hold @ Parallel
E – 15/12 Calories C2 Bike
For the Hip Extension Hold add load as deemed fit. Scale as needed.
4) 3 sets of:
8/side Tall Kneeling Landmine Press
8/side Pallof Press Hold + Walk Out + Back
20/side Arm Banded Rows + Kettlebell in Opposite Front Rack
For quality, not for time. Rest as needed between movements.
5) 1 set of:
50 Dumbbell Floor Press 20/15
40 Dumbbell Alternating Curls 20/15
30 Dumbbell Strict Press 20/15
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE