Monday 170911 – Competition

Warm up
3 Rounds of
5 Yoga Push ups
10 PVC Cuban Press

A. Double KB Overhead Carry: 3 x 80 m (100% of 100 m 1 Arm Overhead Carry Max)

Rest as needed between rounds.

Note: Use will your 1 arm max in each hand for the Double Kettlebell Overhead Carry.This is hard. If you can’t do your set unbroken that’s ok. Set the weight down, rest at least 30 seconds then resume walking.
B. 4×15-20 Deadlifts (225/155)

C. 15 minute AMRAP:
10 Front Rack Kettlebell Lunges (24/16)
15 Toes to Bar
20 American Kettlebell Swings (32/24)

D. Assault Bike Conditioning
For time: 50 Calories
Rest 1:1
For time: 40 Calories
Rest 1:1
For time: 30 Calories
Rest 1:1
For time: 20 Calories
Rest 1:1
For time: 10 Calories

Here’s what’s on tap for Tuesday’s Competition classes:

Warm up
2 rounds of:
10 Squats with Press Out
5/leg Lateral Box Step ups
7-10 Strict Pull ups

A. 1 RM Back Squat

B. Clean + Jerk 4x(1+1/1+1/1+1) – Start at 75% 1 RM

C. Bar Muscle up Conditioning
Pick one rep scheme and record total time for completion and rest.

5×6
5×5
6×4
7×3
8×2
10×1