COMPETE – 23.02.10

WARM-UP

2 sets:

1:00 row

1:00 bike

1:00 plank hold

EMOM 6:

3-5 seated box jumps

– Increase height each minute.

1 set:

5 hang muscle cleans (empty barbell or training bar)

5 tall power cleans

5 high hang power cleans

5 power cleans

3 sets:

5 power cleans

– Build in load.

NOTES

Use the first two sets to elevate your heart rate and increase your range of motion.

The purpose of the EMOM is to build up your explosiveness.

In the last three sets, increase the loading on the barbell to build up to your working weight.

MAIN LIFT

3 sets for load:

2 clean pulls

5 power cleans

3 drop sets:

2 power cleans

– Use 90% of your best set of 5.

NOTES

All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this.

Today’s goal is around 75-80% of your last previous 1-rep. If you can do more, go for it!

Drop sets should be clean and crisp.

For time:

400/500-m row

100 push-ups

400/500-m row

NOTES

Stimulus & Goals

Pedal to the floor workout and DO NOT pace it.

Blackout pace on the rower.

Complete each row in 2:00 or less.

Spend no more than 6:00 on the push-ups.

AMRAP 10:

20 double-unders

10 goblet squats (53/70 lb)

5 box jumps (24/30 in)

– Use a single KB for the squats.

Rest 5:00

AMRAP 5:

5 burpees

5 toes-to-bar

NOTES

Stimulus & Goals

6-9+ rounds. 7-10 rounds in Part two.

Fast-paced workouts with a quick cycle time.

Unbroken reps for as many rounds as possible.

STRETCHING

Accumulate:?

30 reach, roll, and lift