A. Context : Competition
Context : Competition
Mental preparation for a heavy set of back squats.Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
3 Rounds of :
8 Squat Jumps,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow RocksScoring: Not Scored
C. Barbell Warm Up :
Barbell Warm Up :
3 Sets of 5 with the Empty bar :
Jefferson Curl (Rounded back Deadlift),
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back Squat
Scoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Alternating Sets: Back Squat, Dual Dumbbell Bent-Over Row
1 set, starting a set every 2:30, of:
E1. 5 Back SquatsE2. 5 Dual Dumbbell Bent-Over Rows
F. “Tesla and Edison“
“Tesla and Edison“
Partner Workout
With a partner, Split the work up any way you desire, One person working at a time
(except on the last movement).
In 11 minutes – Partner workout, One ball per team
1000m Row by in (Split up as desired between partners)
Then max rounds in the remaining time :
20 Partner Wall balls (20/14/10) – Partner Squats, Throws ball to target, Partner catches, Squats and returns = 2 reps
200m Run with Medball (One ball shared between partners) OR 20' out 20' back
Run with Medball for 5 reps each partner (One partner runs, other rests, Pass the
ball and rotate as desired – throwing the ball less than 5 feet is desired)
20 Sit-ups with med ball pass – only partner holding the ball does the sit up.Scoring: Not Scored
G. Cash Out :
Cash Out :
4 mins :
16 Suitcase Lunge Steps,
8 DB Push Press
OR
3 Sets of :
12 Strict Toes-to-bar,
12 Loaded Glute BridgesScoring: Not Scored