November 27, 2020 – Competition

Movement Primer

Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull-Ups x 6-8 reps

A.
Three sets not for time of:
60 second Goblet Squat Hold
5 Farmer’s Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance

B.
Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

C.
Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)

D.
Complete rounds of 21, 15 and 9 reps of:
Calorie Row
Chest-to-Bar Pull-Ups
Thrusters
Rest 5 minutes and repeat for a total of two sets.

*Set 1: 95/65 lbs
*Set 2: 115/75 lbs

Compare results to October 9, 2020.

E.
Three sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30 seconds