Competition Programming 11.07.08
20 min @ 75%: 10 burpees, no push-up 50 reverse single-unders 10 scapular push-ups 30s hang from rings 500m row w/ damper @ 1 +
20 min @ 75%: 10 burpees, no push-up 50 reverse single-unders 10 scapular push-ups 30s hang from rings 500m row w/ damper @ 1 +
A. Double overhand deadlift, no hook grip – 2″ platform 5×3; 31×1 tempo; Building; Rest 2 min B1. Back rack hold 4x15s; Heavy; Rest 30s
A. E90s for 6 sets: Jerk dip w/ pause in dip + Jerk drive + Split jerk w/ pause in receiving position *Start moderate and
General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep A1. Prone Bench (45 degrees) TYI
General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep A1. 90/90 Hip Cars – 2×10
20 min @ 75%: 10 burpees, no push-up 50 reverse single-unders 10 scapular push-ups 30s hang from rings 500m row w/ damper @ 1 +
A. Double overhand deadlift, no hook grip – 2″ platform 5×3; 31×1 tempo; Building; Rest 2 min B1. Back rack hold 4x15s; Heavy; Rest 30s
A. E90s for 6 sets: Jerk dip w/ pause in dip + Jerk drive + Split jerk w/ pause in receiving position *Start moderate and
General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep A1. Prone Bench (45 degrees) TYI
General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep A1. 90/90 Hip Cars – 2×10
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