Competition Season

Saturday, February 1, 2014



Keg Drill
Super rack stretch 
Monster walks


Warm up: (PVC –> BB)

7 Good mornings
7 Front squats
7 Position 1 High pulls
3 position clean



15 Min to establish a 1RM Clean

Notes:  Feel free to perform this from the hang if you are still learning to make contact with the hips and find speed under the bar.


Partner Conditioning

In teams of 2:

20 Deadlifts (225/155)

40 Toes to bar

60 Push-Ups

80 Cal Row

100 Double Unders

80 Cal Row

60 Pushups

40 Toes to bar

20 Deadlifts

-25 min cap-

Notes:  Ideally you will work with someone with the same athletic ability and scaling for the entire workout.  There are no rules on how you have to split it up, just one person working at a time

Cool down:

Posterior chain flossing
Wrist Stretching
Pigeon Stretch

With the Open right around the corner and some fun team competitions (shakedown and valentines day massacre), here are some clips of the East Coast Championships with the of the fittest on earth competing. Fun to watch, great motivation! Enjoy your weekend!

East Coast Championships

East Coast Championships (Team)

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