COMPETE – 22.12.14

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:

1:30 bike, row, or skierg

20 alternating lunges

10 staggered stance good mornings/leg

20 sit-ups

1 set:

1:00 bike, row, or skierg

10 alternating box step-ups

10 alternating Cossack squats

10 tuck jumps

1 set:

:30 bike, row, or skierg

100-ft DB farmers carry

NOTES

Increase your pace on the conditioning in each set.

Use the warm-up to move your body through full range of motion in each movement and to figure out where you can push or how you can move faster in each movement.

AMRAP 10 min:

12 DB box step-ups (25/35 lb) (20 in)

12 DB deadlifts

100-ft DB farmers carry

NOTES

Stimulus & Goals

4-5+ rounds.

Quick light sprint of a workout after yesterday’s squat cleans.

Loading should allow for unbroken reps and a quick pace on the farmers carry.

TAYLOR

For time:

4 rounds:

400-m run

5 burpee muscle-ups

– Wear a vest (14/20 lb)

NOTES

Stimulus & Goals

14:00-20:00.

Keep vested run under 3:00. Unvested run should be 2:00 or less.

Spend no more than 2:00 completing the burpee muscle-ups.

Wear a vest if only you are still able to perform the workout as Rx’d.

ACCESSORY - I

Every 3:00 for 5 sets:

For speed:

10 DB bench presses

20 push-ups

NOTES

In Accessory – I, the goal is to move through 30 reps as fast as possible. Use a weight on the DB bench with which you can go unbroken and fast. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish them in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.

STRETCHING

2 sets:

:30 pigeon stretch/leg