Competition: Wednesday, January 22nd, 2020
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1) Jerk Work:
A – 3 sets of 3 Tall Split Jerk
B – 3 sets of 3 Push Press @ 70-80%
C – 3 sets of 3 Split Jerk @ 75-85%
Rest 90-120 seconds between sets. Use part A as skill/warm-up work. Pick loading based on feel.
2) 5 sets of:
5 Bench Press
10 Supianted Grip “L” Pull-ups
50ft Zig Zag Handstand Walk
Rest 2-3 minutes between sets. Bench and Pull-ups should both be performed at a loading/assistance that allows you to perform the movements unbroken. Use cones or plates for the Handstand Walk Zig-Zag.
3) Log Clean and Shoulder-to-Overhead: 15 minutes to Build to a Heavy Single
Be strict with the time. Don’t spent 30-40 minutes with this. Set some plates, start with the empty log, set the clock and go.
4) 4 sets of:
20/15 Calories Assault Bike
10 Burpee Box Jump Overs 24/20
5 D-Ball Over the Shoulder 150/100
Rest 5 minutes between sets. Max effort intervals, get after them, play around with strategy of how you approach each movement in terms of what is the most efficient way to get through this the fastest.
5) 3 sets of:
1 minute Belt Squat March
30 Hip Extensions
For quality, not for time. Use a loading on the Belt Squat machine you can march unbroken for the minute.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE