Welcome back everyone! You all had a couple of extra days off of (hopefully) rest and recovery. Now it’s time to get back to work! Today marks day 1 of week 1 of a USAW competition prep/max out cycle. This cycle is 12 weeks long with week 13 being competition/max out week. If you know that you are planning on competing in an upcoming competition, let me know ASAP! The timing of this cycle may need to be altered a bit to make it appropriate for you. A list of upcoming local or semi-local competitions can be found here. This list is by no means exhaustive, so if you find another competition you’d like to compete in, go for it!!
Warm-up: 1 wall walk every minute on the minute for 6 minutes. Hold at the top, pushing your head through for a slight stretch for 3 seconds.
A. Jerk – 3×3@70% of 1RM
B. Front squat – 3×5@70% of 1RM
C1. *Test 1* – 3 attempts for a max plank hold for time, hold yourself to a 1:1 work:rest
C2. *Test 2* – row 500m in as FEW pulls as possible. The ONLY thing you should concern yourself with is how MANY pulls it takes you to get there. Write this number down, we will be retesting in a few weeks!