COMPETE – 23.01.25

WARM-UP

1 set:

1:00 row

10 alternating Cossack squats

10 single-leg DB deadlift/leg (35/50 lb)

10 alternating Cossack squats

10 sit-ups

1 set:

10 DB clean pull/arm (35/50 lb)

10 V-ups

10 DB push press/arm

10 hanging knee raises

1 set:

:30 row

5 DB cleans/arm (35/50 lb)

10 knees-to-armpits

5 DB jerks/arm

1 set:

:30 row

10 DB clean and jerks (35/50 lb)

5-10 toes-to-bars

NOTES

If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.

Perform all DB movements with a single DB.

Push the pace on the rower and find a sustainable pace for the workout.

OPEN 18.1

AMRAP 20:

8 toes-to-bars

10 single-DB hang clean and jerks (35/50 lb)

14 calorie row

NOTES

Stimulus & Goals

7-12+ rounds.

Unbroken toes-to-bar and clean and jerks for as many rounds as possible.

Keep row to :60 or less.

CONDITIONING

For time:

400-m run

Rest 1:00

800-m run

Rest 2:00

1,200-m run

Rest 3:00

1,600-m run

NOTES

Stimulus & Goals

20:00-26:00 of work (not including rest)

00 m < 2:30

800 m < 5:00

1,200 m < 8:00

1,600 m < 10:00

ACCESSORY - I

4 sets for load:

10 DB lunges

15 weighted hip extensions

10 DB stiff leg deadlifts

NOTES

In Accessory I – Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

STRETCHING

1 set:

1:00 barbell forearm mash/side

1:00 double-forearm stretch