April 14, 2018 – Competition

Dynamic Mobility, Activation and Warm-Up
Start the clock and …

Assault Bike x 3 minutes @ a light pace

Immediately followed by…
Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

When the running clock reaches 10:00…
Three sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups
20 Double-Unders

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Build to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy

B.
Three rounds for time of:
30/20 Calorie Assault Bike
8 Muscle-Ups
400 Meter Run
20 (10/10) Single Arm Dumbbell Overhead Squats (70/50 lbs)

D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds

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