May 15, 2018 – Competition

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Holds x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters

B.
Every minute, on the minute, for 20 minutes:
Clean & Jerk x 1 rep @ 80%

Goal is technical perfection for all 20 reps.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes

D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed

E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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