March 12, 2019 – Competition

A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1
(rest 2-3 seconds between singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 1.1 reps
(rest 2-3 seconds between singles)

C.
For time:
40 Pull-Ups
30 Deadlifts (225/155 lbs)
20 Chest-to-Bar Pull-Ups
30 Deadlifts
10 Muscle-Ups

D.
For completion:
400-Meter Farmer’s Walk
400-Meter Sandbag Carry (Bear hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

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