COMPETE – 23.01.20

WARM-UP

EMOM 9:

Min. 1 | :45 bike (easy)

Min. 2 | 15 GHD hip extensions

Min. 3 | 7 DB goblet squats (building)

– Pause at the bottom of each goblet squat.

2 sets:

5 hang muscle cleans

5 front squats

5 tall squat cleans

5 hang squat cleans

– Use an empty barbell.

4-5 sets:

3 hang squat cleans

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

NOTES

Use the first 9:00 to elevate your heart rate and increase your range of motion.

The two sets after the AMRAP should be used to dial in your technique and positioning.

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

MAIN LIFT

3 sets for load:

3 hang squat cleans

– Build to a 3-rep max.

2 drop sets:

1 complex @ 95%

1 complex @ 90%

NOTES

For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a 3-rep max.

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:

3 clean pulls

– Build to a heavy set of 3 reps.

NOTES

For Accessory – I, build to a heavy set of 3 clean pulls. All sets should be heavier than the top set of your Main Lift.

For time:

21-15-9-15-21:

Calorie row

Chest-to-bar pull-ups

NOTES

Stimulus & Goals

8:00-13:00.

High-skill gymnastics with a high heart rate.

Open-style workout.

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side