COMPETE – 23.01.03

WARM-UP

1 set:

5 inchworm push-ups

10 banded pass-throughs

15 banded pull-aparts

1 set:

1:00 bike, row, or ski

10 shoulder presses (empty barbell)

10 kip swings

5 up-downs

1 set:

1:00 bike, row, or ski

10 push presses (empty barbell)

10 kip swings (bigger)

5 up-downs

1 set:

1:00 bike, row, or ski

10 push jerks (empty barbell)

5-10 kipping pull-ups

3 set:

:30 bike, row, or ski

5 push jerks

5 chest-to-bar pull-ups

NOTES

This progressive warm-up is intended to get you primed for today’s workout.

The first section of the warm-up gets the joints greased and the body moving.

Increase speed on each set.

On the final three sets, increase the loading on the barbell to find your workout weight.

For time:

45 chest-to-bar pull-ups

30 shoulder-to-overheads (125/185 lb)

NOTES

Stimulus & Goals

10:00 or less.

Work on the chest-to-bar for no more than 5:00.

Perform at least 7 reps every time you pick up the bar.

Strategy

There are two strategies for this workout: 1) Strategize the reps in a way that minimizes your rest time during breaks. 2) Go for broke and see what happens.

With the first strategy, you should consider performing sets that allow you to rest for no more than :15 before getting back on the pull-up bar and/or the barbell.

In the second strategy, perform the biggest sets possible until you reach failure. The goal is to finish the reps before significant failure occurs.

Start with the push jerk on the shoulder to overhead. This is the most efficient and effective way to move the barbell. It will also allow you to perform more reps before having to put the barbell down.

4 Rounds for reps:

1:00 GHD hip extensions

1:00 standing bike calories

1:00 heavy rope double-unders

– Rest 2:00 between rounds.

NOTES

Maintain consistent set sizes and pace across the entire workout. Avoid deviating by more than 10% in reps across each round for a specific movement.

Substitute a row or ski in place of the bike.

4 sets for load:

10 close grip bench presses

10 supinated bent-over rows

10 strict handstand push-ups

NOTES

For Accessory – I, use a barbell for the close grip bench and bent-over rows. Increase loading across as many sets as possible. If strict handstand push-ups are too easy, consider adding a deficit to increase the difficulty.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side