Competitive Monday

Prep work
Personally mobility prep for whichever situation you will be performing today

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.
Workout of the Day
Three sets, not for time, of:
Sotts Press x 5 reps
Handstand Walk x 10-15 Meters
L-Sit x 45 seconds
Every two minutes, for 20 minutes (10 sets):
2 Power Cleans + 1 Split Jerk
(pause for 2 seconds in the receiving position of your split jerk)
Build over the course of the 10 sets to something heavy for today.
Three sets of:
Clean-Grip Halting Deadlift x 3 reps @ 4131
(use straps if possible)
Rest as needed
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpee Box Jump-Overs (24″/20″)
By CJ on March 8, 2015 / Competition, Workout Of The Day / 2 Comments

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