March 20, 2019 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C.
For Time:
20 Deadlifts (225/155 lbs)
9 Muscle-Ups
100-Foot Handstand Walk
15 Deadlifts (275/185 lbs)
12 Muscle-Ups
75-Foot Handstand Walk
10 Deadlifts (315/215 lbs)
15 Muscle-Ups
50-Foot Handstand Walk

D.
Three sets of:
GHD-Hip Extension x 15 reps + 15 second Prone Hold
Rest 30 seconds

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