February 5, 2020 – Competition

A.
Three sets not for time of:
60 second Goblet Squat Hold (32/24 kg)
20 Banded Face Pulls
10 Farmers Hold Dumbbell RNT Split Squats (5 each leg)
5 Broad Jumps for max Distance

B.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 4 reps

Aim for 3 heavy working sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps

Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets.

C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second Pause in dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-10 = @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 5 reps @ your 10-RM Push Press weight

E.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 3-4 reps @ 90%
Rest 2-3 minutes between sets.

F.
Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters (if possible, on Assault Air Runner)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (155/105 lbs)

Goal is lowest total time when the five sets are added together.