COMPETE – 23.01.24

WARM-UP

3 sets:

1:00 row

:20 scap pull-ups

10 shoulder presses (building)

5 seated box jumps for max-height

1 set:

5 pause split jerks

5 split jerks

– Use an empty barbell.

EMOM 9:

1 pause split jerk + 1 split jerk (20-50%)

– Pause in the dip.

– Add load once every 3 minutes.

3-4 sets:

1 pause split jerk + 1 split jerk

– Build in load to 70-80%.

NOTES

Use the first 3 sets to elevate your heart rate and increase your range of motion.

Use the next set to dial in your technique and positioning with the barbell.

Increase the loading on the barbell to build up to your working weight.

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max split jerk

NOTES

This is the final week of this 4-week cycle.

Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day.

If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.

Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

4 rounds for reps:

1:00 max box step-ups (20/24 in)

1:00 max calorie assault bike

– Rest 1:00 between rounds.

NOTES

Stimulus & Goals

Simple structure workout with high power output.

Expect lower body muscle fatigue.

Perform 30-40 reps between both movements per round.

ACCESSORY - I

5 sets for load:

5 back squats

– Use 50% of your 1-rep-max.

NOTES

In Accessory I – Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible.

STRETCHING

2 sets:

1:00 saddle stretch

1:00 seated pike stretch