Competition: Wednesday, October 30th, 2019
1) Press from Split Jerk Stance: 5 sets of 3/side
Rest 90-120 seconds between sets. Use this as positional and warm-up work.
2) Push Jerk Behind the Neck In Split: 5 sets of 3
Rest 90-120 seconds between sets. Perform in your dominant Split Jerk stance. Hold the bar overhead for 3 seconds each rep.
3) Pause Overhead Squat: 3 sets of 3
Rest 2-3 minutes between sets. Pause for 3 seconds in the hole. Build as heavy as deemed fit.
4) 4 rounds of:
1 minute Assault Bike
1 minute Ball Slams 40/30
1 minute Row
1 minute Dumbbell Box Step-Overs 35/25 @ 240/20
1 minute Single Arm Kettlebell Overhead Hold 53/35 (30 seconds/side)
Perform at 70-80% effort.
5) 3 sets of:
10/side Tall Kneeling Banded Pallof Press
20 Banded External Rotation
30 second Hollow Hold
For quality, not for time.
6) Recovery: 15-20 minutes
Spend this time with a foam roller, lax ball, etc. working on any tight areas.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE