COMPETE – 23.09.08

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (35/45 lb)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

– Your next weight should be your starting weight.

NOTES

Use the first part of today’s warm-up to get a good sweat going and to elevate your heart rate. The second part of the warm-up is meant to build you up to your working weight for workout 1. If needed, perform another couple of deadlifts prior to starting workout 1.

STRENGTH II

For load:

5 sets:

10 deadlifts

– Rest 2:00-3:00 between sets.

NOTES

Focus more on technically sound, fast sets. Consider the question: How fast can you move 225 pounds with good technique? Go heavy, but also shoot to move the weight quickly, versus just grind through 10 reps.

Aim for percentages to be between 50-60% of your best 1-rep.

Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.

Rest about 2:00-3:00 between sets.

230908

AMRAP 7:

Max bar muscle-ups

– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

NOTES

Stimulus & Goals

At least one bar muscle-up each minute.

Start with larger sets and reduce reps each minute to avoid failure.

Advanced athletes aim for 30 + bar muscle-ups.

Finish the burpee box jumps in :35 or less.

SQUAT CLIMB

For load:

12 hang squat cleans

1 legless rope climb

10 hang squat cleans

1 legless rope climb

8 hang squat cleans

1 legless rope climb

6 hang squat cleans

1 legless rope climb

4 hang squat cleans

– Increase loading across each set of squat cleans.

NOTES

Stimulus & Goals

As long as you finish in the 10:00-15:00 range, focus more on load than time.

Record the loads used for each set.

Increase the loading across clean sets.

1:00-2:00 to finish each set of cleans.

STRETCHING

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01.