COMPETE – 23.01.10

WARM-UP

5 sets:

:40 easy row

:20 hard row

1 set:

:30 scorpion stretches/side

:30 elbow instep/leg

:30 hamstring stretch/leg

10 squat-to-stands

1 set:

5-8 hang muscle cleans

5-8 tall power cleans

5 hang power cleans

5 hang squat cleans

– Use an empty barbell.

3-4 sets:

1 clean pull

1 hang power clean

1 hang squat clean

– Build in load to just under your first working set.

NOTES

Use the first 5 sets to elevate your heart rate and increase your range of motion.

Increase the loading on the barbell to build up to your working weight.

MAIN LIFT

3 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

2 drop sets:

1 complex @ 95%

1 complex @ 90%

NOTES

For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

ACCESSORY - I

3 sets for load:

5 deficit clean deadlifts (2 in)

– Build to a heavy set of 5 reps.

NOTES

For Accessory – I, build to a heavy set of 5 deficit clean deadlifts. All sets should be heavier than the top set of your Main Lift.

AMRAP 10:

1-2-3-4-5… etc.

Power cleans (95/135 lb)

Deficit handstand push-ups (2/4 in)

NOTES

Stimulus & Goals

7+ rounds for most athletes.

Athletes should be able to do 5+ reps of whatever version of the handstand push-up chosen.

Great opportunity for athletes to get after a more challenging gymnastics movement.

Power cleans should be fast touch-and-go reps.

ACCESSORY - II

4 sets for quality:

25 seated leg raises

5 L-pull-ups

5 wall walks

NOTES

In Accessory – II, the goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels of the ground.

It’s OK if you have to break the L-pull-ups into a couple sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend you legs and keep only your knees up.

Control the descent of the wall walks, versus just crashing to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

STRETCHING

2 sets:

:30 double forearm stretch

:30 lacrosse ball pec mash/side