Tuesday 180612 – Competition

A. Deadlift (use 90% of 1RM + 20lbs)
1×5 (75%)
1×3 (85%)
1×1+ ME (95%)

B. Sumo Stance Good Mornings 3×15 (33% 10 RM Deadlift)
8 Eccentric Knee Flexion, after each set of Sumo Stance Good Mornings

C. For time:
20 Front Squats (155/105)
16 Ring Dips
15 Front Squats
12 Ring Dips
10 Front Squats
8 Ring Dips
5 Front Squats
4 Ring Dips

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

Warm up
1. Side Shuffles 6×20 seconds work, 10 seconds rest
(set up two lines 10 m apart, go back and forth changing directions every 10 m)
2. Bottom of Air Squat Hold: accumulate 2 minutes
3. L Hang: 10 seconds
4. Leg Abducted Rocking, 10/leg
5. Lateral Leg Swings, 10/leg

A. “Triple 3s”
For time:
3000 meter Row
300 Double unders
3 mile Run

B. 15 minutes for quality:
10 Hollow Rocks
30 second Handstand Hold
15 Back Extensions
1 minute Calf Foam Roll