CompTrain60 Build Cycle Week 12

WARM UP

DEADLIFT, in 15 mins, build to a heavy single

“Individual Quarterfinals 21.1”

3 rounds

• 10 strict handstand push ups
• 10 dumbbell hang power cleans
• 50 double unders

rest 1 min, directly into…

3 rounds

• 10 kipping handstand push ups
• 10 dumbbell shoulder to overhead
• 50 double unders

Time cap: 10 mins

Dumbbells RX 50/35, Scaled 35/20

*****Additional Work*****

Max unbroken set of chest-to-bar pull ups (before)

Row Intervals

10 rounds, 1:40 Max meters, :20 seconds rest

• Rnd 1, damper 10
• Rnd 2, damper 9
• Rnd 3, damper 8…..
• Rnd 10, damper 1

Accessory Work

3 sets on 5:00

• Max unbroken bench press 135/95
• 300ft D-Ball Bear Hug Carry 150/100