COMPETE – 23.04.16

WARM-UP

2 sets:

1:30 row/bike/ski/run

5 inchworm + 1 push-up/rep

10 empty-bar RDLs

3 wall walks

10 empty-bar high pulls

1 set:

3 handstand push-up negatives

:20 headstand hold

3 kipping HSPUs

10 handstand shoulder taps, slow

5 kipping HSPUs

1 set:

10 sumo-deadlifts (empty barbell)

10 kip swings

10 sumo-deadlifts + shrug

5 chest-to-bar pull-ups

10 sumo-deadlift high pulls

5 bar muscle-ups

2 set:

10 DB overhead walking lunge steps

2 sumo-deadlift high-pulls (workout weight)

2 handstand push-ups

1-2 bar muscle-ups

NOTES

Pick a machine to get the heart rate high and then work on loosening up the backside of the body and overhead position with the empty bar and wall walks.

Use the rest of the warm-up to build up to the movements you will perform in the workout.

In the final 2 sets, practice the movements you will perform in the workout.

For time:

400-m run

50 sumo deadlift high pulls (55/75 lb)

50 handstand push-ups

400-m run

20 bar muscle-ups

200-ft DB overhead walking lunge (35/50 lb)

– Use one DB.

NOTES

Stimulus & Goals

Complete the workout 12:00-20:00.

Perform sets of 10+ sumo-deadlift high-pulls and handstand push-ups.

Complete bar muscle-ups in 3:00 or less (3+ reps at a time).

Complete lunges in sets of 50 feet or longer.

ACCESSORY - I

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

NOTES

In Accessory – I, use a C2 bike, Assault bike, or Echo bike.

Additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.

CLEAN COMPLEX

7 sets for load:

1 deadlift

1 clean

1 hang clean

1 jerk

NOTES

Stimulus & Goals

Heavy lifting complex.

Increase loading across as many sets as possible.

Begin the first set around 60%.

STRETCHING

2 sets:

:30 scorpion stretch/side

1:00 standing pike stretch