September 16, 2019 – Competition

Empty Barbell Movement Primer

Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Front Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C.
For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
40 Kipping Handstand Push-Ups*

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the 40 kipping handstand push-ups for 30 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest until the running clock reaches 20:00, and then…

D.
Complete rounds for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Chest-to-Bar Pull-Ups
Devil’s Press (50/35 lb DBs)

E.
Two sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Deadlifts
Rest 90 seconds