COMPETE – 22.12.10

WARM-UP

3 sets:

1:00 air bike

– Rest :15

:30 overhead squats (empty bar)

– Rest :15

2 sets:

10 alternating scorpion stretches

10 alternating Cossack squats

5 elbow instep + hamstring stretches/side

3 sets:

5 overhead squats

– Rest 2:00 between sets.

NOTES

Use either a PVC or empty bar, but focus on GOOD squat mechanics rather than just moving for empty reps.

Stretch out the shoulders and hips on the floor afterwards.

Build to workout weight with 3 sets of overhead squats.

MAIN LIFT

3 sets:

5 overhead squats

– Building to your heaviest set of 5.

NOTES

Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max!

4 rounds for time:

400-m run

20 GHD sit-ups

10 chest-to-bar pull-ups

NOTES

Stimulus & Goals

12:00-17:00.

Run in 1:30-2:15, GHDs in :40-1:00, C2B in :15-1:00.

Little-to-no movement interference.

ACCESSORY - I

3 sets:?

16 KB front-rack box step-ups (8/leg)

NOTES

In Accessory – I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.

STRETCHING

Accumulate:

1:00 pigeon stretch / side