Workout of the Day:
5:00 Ride or Row
2×10 Push Up
2×5 Goblet (w/:5 hold in bottom, only to parallel)
2×10 GHDSU
Then:
Tailpipe
3 Rounds w/ Partner
250m Row
2xKB Rack Hold 53/35
Then:
300sec FLR
Competition:
A. Jumping
5×1 – Seated Box Jump
B. Primer
A. 5×1 – Clean High Pull + Tall Clean
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.
B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%
C. Condo
21-15-9:
Deadlifts (225/155)
400m Run
D. Supplemental Work
2 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings