Deka Comp Elite

Warm-up
A.General
3 sets:
30 seconds Row @Low intensity
5 hang muscle clean (no hook grip, no contact, no feet)
5 inchworms

B. Mobility
B1. Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side - Hamstring

B2. PNF internal rotation
Stretch
3 repetitions/side
5 seconds contraction pushing against the rig with your hand 5 seconds relaxing

C. Specific
KB Warm-up
2 sets/arm
3 KB Single leg RDL
3 KB Hang Clean
3/arm bottom up KB Press
3/arm Single KB paused front squat (1 sec bottom)
3 Tuck Jumps or broad jumps

Weightlifting A
Cluster 3-1-1-3-1-1-3-1-1 at 82% 1RM
Rest 2 mins between sets.

Perform Bike Erg at recovery pace during your 2 mins of rest.

Goal: Squat Speed

-Every rep should be performed with some sort of speed on the way up. I don’t want you to move super fast, just don’t fight any rep. - Reduce weight if you feel slow, remember this is not a test but recovery.
-Recovery pace on the bike means that your heart rate does not increase in 2 minutes.

Weightlifting B
Jerk 2-5-5

Work up to 2 reps at 85% 1RM
--then–
2x 5 at 60% heavy 2

Goal: OH Speed

We are keeping the CNS primed before this week-end for OH pressing, all reps should be fast and within your comfort zone.

-Use whichever Jerk you would for a 1RM in at the 85% but at the 60% you must use a push jerk to work on cycle speed.
-Focus on drive efficiency. In other words, make sure you coordonate the leg drive and the press. Imagine yourself doing a Push Press when you do a Jerk.You want to PUSH yourself under the bar.

Metcon
2 rounds, each round for time, of:
9 Thrusters, 135/95 lbs
9 Box Jumps, 32/26 in
1 Rope Climb
6 Thrusters, 135/95 lbs
6 Box Jumps, 32/26 in
1 Rope Climb
3 Thrusters, 135/95 lbs
3 Box Jumps, 32/26 in
1 Rope Climb

Rest 1:1 between each round.
Goal: Power endurance

Don’t go crazy with this workout, focus on force per rep. The main focus here is to Increase rope climb confidence before this weekend with a classic competition combination (barbell + rope).

Thrusters
-Make sure you don’t cycle too quickly here, focus on smooth reps without the barbell crashing down into the rack position. Control the bar with your legs and torso, guided OH by the arms.

Box jumps
-Step down, or place your hands on the box, then jump down and reset at the bottom.
-Jump up with force every rep. There is zero sense in rebounding today.

Rope climb
-Focus on efficiency. The biggest mistake is to pull with the arms. Keep them straight for as long as possible. The only moment when they should bend is AFTER you locked the rope between your feet.

Accessory A
3 rounds for quality of:
8 L/8 R Banded Single Leg Romanian Deadlifts, pick load
20 Banded Leg Curls
Rest 1 min
Banded Single Leg Romanian Deadlifts- kettlebell; moderate
Banded Leg Curls- fast

Accessory B
3 rounds for quality of:
8 L/8 R Landmine Press, pick load
8 L/8 R Unilateral Kettlebell Rows, pick load
Landmine Press- explosive
Unilateral Kettlebell Rows- explosive

Conditioning
Burpee Box Jump Over, 24/20 in : 5x12
Rest 1 min between sets. RPE 9/10

Perform Any Machine at recovery pace during your 1 min of rest.

Goal: Speed

Focus is on BBJO here. Make sure your pace on the machine is slow enough to make your heart rate decrease. These kinds of pieces teach your body to recover while moving. Ultimate goal is to be able to control your heart rate inside of a workout playing with your intensity. This can be really really useful in competition AND this can help you recover much faster between workouts.

Core
Dragon Flags 5x5
Rest 1:30 between sets

Goal: Iso Core strength

This is an isometric exercise for the core.Your goal is to maintain contraction and position as much as possible for the whole descent, don’t worry as much about the ascent.