COMPETE – 23.02.04

WARM-UP

1 set:

30 jumping jacks

5 single-arm ring rows/arm

10 deadlifts (empty barbell)

15 sit-ups

1 set:

30 jumping jacks

10 hang clean pulls

5 jumping chest-to-bar pull-ups

10 hang clean pulls

5 jumping chest-to-bar pull-ups

1 set:

30 jumping jacks

5 deadlifts (empty barbell)

5 hang power cleans

5 chest-to-bar pull-ups

1 set:

30 jumping jacks

5 deadlifts (65/95 lb)

5 hang power cleans

1-2 bar muscle-ups

NOTES

If you reach an exercise that you cannot perform, use a movement from a previous set. You want to find the movements you’ll do in the workout.

After finishing the final set, continue to build up to your workout weight.

230204

AMRAP 13:

8 deadlifts (105/155 lb)

5 hang power cleans (105/155 lb)

3 bar muscle-ups

NOTES

Stimulus & Goals

6-10+ rounds.

Unbroken deadlifts and hang power clean for as many rounds as possible.

Complete bar muscle-ups in 2 sets or less.

RUN CONDITIONING

2 sets for total time:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.

NOTES

Stimulus & Goals

23:00-30:00 (including rest).

Conditioning work that trains our mid-workout running stamina.

ACCESSORY - I

Accumulate:

3:00 L-sit hold

NOTES

In Accessory – I, perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or getting creative in finding a way to get yourself off the ground. Use the same technique throughout the entire 3:00 of work. Hold the L-sit for at least :10 and no longer than :40. You can rest as needed, but pick up where you left off until you accumulate 3:00 of work.

STRETCHING

Accumulate:

1:00 pigeon stretch/side