COMPETE – 23.05.02

DAILY FOCUS

Macro: Murph

Micro: Hero Month

– A month that focuses on revisiting hero workouts.

– Expect 1-2 hero workouts per week as we build up to Murph at the end of the month.

WARM-UP

1 set:

2:00 bike, row, or SkiErg

10 alternating Samson stretches

10 alternating scorpion stretches

10 inch-worms (no push-ups)

1 set:

2:00 bike, row, or SkiErg

10 scap pull-ups

10 alternating lunges

10 kip swings

10 wall squats

3 sets:

3 pull-ups

5 push-ups

5 air squats

NOTES

Even if you plan on performing something other than pull-ups in Cindy, use this warm-up to practice pull-up skills.

Start slowly and increase speed throughout the warm-up.

CINDY

AMRAP 20:

5 pull-ups

10 push-ups

15 air squats

NOTES

Stimulus & Goals

12-20+ rounds.

Pull-ups in 1-2 sets.

Push-ups in 1-3 sets.

Squats in :40 or less.

HEAVY 230501

For time:

15 hang power cleans (145/205 lb)

20 deadlifts

400/500-m row

NOTES

Stimulus & Goals

<7:00.

Heavier hang power clean loading.

Use a hang power clean weight that you can cycle for 3-5 reps.

STRETCHING

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm