November 18, 2019 – Live. Perform. Compete

November 18, 2019 – Live. Perform. Compete

Live

A. Every 90 seconds, for 7:30 (5 sets):

1.1.1 Pause Cleans

B. Alternating Sets: Strict Pull-Up, Dumbbell Push Press

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Strict Pull-UpsB2. 8-10 Dumbbell Push Presses (31X1 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

6 Hang Power Cleans
6 Alternating Front-Racked Barbell Reverse Lunges
12/9 Hand Release Push-Ups

Perform

A. Every 90 seconds, for 7:30 (5 sets):

1.1.1 Pause Cleans

B. Alternating Sets: Strict Pull-Up, Dumbbell Push Press

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Strict Pull-UpsB2. 8-10 Dumbbell Push Presses (31X1 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

6 Hang Power Cleans
6 Alternating Front-Racked Barbell Reverse Lunges
12/9 Hand Release Push-Ups

Compete

A. Every 90 seconds, for 7:30 (5 sets):

1.1.1 Pause Cleans

B. Alternating Sets: Strict Pull-Up, Dumbbell Push Press

4 sets, starting a set every 60 seconds, of:
B1. 6-8 Strict Pull-UpsB2. 8-10 Dumbbell Push Presses (31X1 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

6 Hang Power Cleans
6 Alternating Front-Racked Barbell Reverse Lunges
12/9 Hand Release Push-Ups

D. Alternating Sets: Strict Handstand Push-Up, Dumbbell One-Arm Torso Row

4 sets of:
D1. Max Strict Handstand Push-Ups (11X0 tempo)Rest 1 minuteD2. 10-12 Dumbbell One-Arm Torso Rows (2011 tempo)Rest 1 minute

E. Single Leg Swiss Ball Hamstring Curl (3010 tempo)

– 3 sets of 8-10 reps
Rest 30 seconds between sets

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