COMPETE – 22.12.30

WARM-UP

Every 3:00 for 3 sets:

:30 jump rope

10 walking lunge steps

10 lateral lunge steps

10 good mornings (empty bar)

10 front squats

2 sets:

5 bottom-to-bottom goblet squats

– Hold the bottom for :03.

– Add load as desired.

3 sets:

3 bottom-to-top front squats

– Build in load and rest as needed.

NOTES

Use the first three sets to loosen up the body and increase range of motion.

In the last three sets, add weight to each to find your workout weight.

MAIN LIFT

7 sets for speed and load:

3 bottom-to-top front squats

– Rest 1:30 between sets.

NOTES

For the bottom-to-top front squats (also called an Anderson Squat), set up pins or blocks to squat off of.

The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat.

Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep.

Start around 40-50% of your 1-rep max front squat and build in load, but go no heavier than 70%.

4 sets for AMRAP 4:

3 hang power cleans (95/135 lb)

6 shoulder-to-overheads

9 burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

NOTES

Stimulus & Goals

2+ in each 4:00 interval.

Unbroken hang power cleans and shoulder to overhead reps.

No more than 2 sets on the pull-ups.

Strategy

Stay smooth and steady on the burpees. Don’t go fast that you can’t move to the pull-ups.

Try not to put the barbell down between the hang power cleans and shoulder-to-overhead reps. This will save time.

ACCESSORY - I

3 sets:

30 single-DB walking lunges (35/50 lb)

– Rest 2:00 between sets.

– Increase load as desired.

NOTES

For Accessory – I, complete each set unbroken and as quickly as possible.

Hold the DB in the front rack.

STRETCHING

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead