“The statistics on sanity are that one out of every four Americans is suffering from some form of mental illness. Think of your three best friends. If they’re okay, then it’s you.”
- Rita Mae Brown
LEVEL 1
Back Squat 4 Sets X 8 Reps
Then
Rope Climbs
Then
3 Sets
30 Seconds Hollow Rocks
30 Sec Rest
30 Second Mountain Climbers
30 Sec Rest
Short time of work, so bust your ass!
LEVEL 2
Front Squat 4 Sets X 3 Reps
Tabata Push Ups
STRENGTH
Off
COMPETITION
A.
Three sets, not for time, of:
Strict Handstand Push-Ups x 6-12 reps
Strict Toes to Bar x 6-12 reps
B.
Every two minutes, for a total of 16 minutes (8 sets), perform:
Clean & Jerk x 1.1
(rest 10 seconds between sets)
Build over the course of the eight sets, finishing with a challenging weight. DO NOT take warm-up sets before you start the clock, just use the initial 4 sets to build into heavier loads – e.g., 135, 185, 205, 225, 245, 265, 275, 285.
C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
D.
Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.
Article-> Correct Form?
