September 23, 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.
Every 2 minutes, perform:
Front Squat x 1 rep

*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

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

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
40/30 Calorie Row on Concept 2
40 Strict Handstand Push Ups
40/30 Calorie Row
250-Foot Handstand Walk
40/30 Calorie Row
40 Toes to Bar
40/30 Calorie Row
20 Strict Handstand Push Ups
100-Foot Handstand Walk
20 Toes to Bar

Compare results to August 12, 2019

.

D.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).