A. Context : Practice
Context : Practice
Keeping the strength lift ‘light’ at the beginning of a strength focus.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 :
Then 3 Sets of 5 with the Empty bar :
Jefferson Curl (Rounded back Deadlift),
Bent Over Row,
Hang Muscle Clean,
Shoulder Press,
Back SquatScoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Practice :
Practice :
Spend 8 minutes working on kipping drills, Focused on kipping Pull – ups and bar Muscle – ups.Scoring: Not Scored
F. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
7 sets of:
F1. 1-3 Barbell Deficit Deadlifts @ 55-75%F2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
G. 7 minute AMRAP of Toes to Bars, Bodyweight Walking Lunges, and Kettlebell Swings
As Many Rounds and Reps as possible in 7 minutes:
– 7 Toes to Bars
– Bodyweight Walking Lunge 30 feet
– 14 Kettlebell Swings @ 53/26 lbs
H. Cash – out :
Cash – out :
4 mins max Row/Airdyne/Assault bike
OR
3 Sets of :
12 Chin – ups,
12 Loaded 'Jones Squats'Scoring: Not Scored