Competitors – Week of 9/15/2014


Monday:

5 Rounds of the following complex: Snatch Grip Push Press, Snatch Balance, Overhead squat
Go up in weight each set. Get heavy.

5×3 Sumo Deadlift @ 70% of 1RM

1 mile run for time. Note time at 800 meters.


Tuesday:

3×8 Back Squat @ 65% of 1RM

5×3 Weighted Ring Dips (add 3-5% to last week)


Wednesday:

5×7 Strict Handstand Push-Ups to same deficit as last week

EMOM for 7 minutes:
4 Walking Lunge Steps in front rack (95#/65#)
6 Over-the-Bar Burpees


Friday:

5×1 Squat Cleans @ 85% of 1RM

7×3 Bench Press (heavy but stick with same weight for all 7 sets)

4×800 meter row (do not deviate more than 5 seconds per round)


Saturday:

5×2 Squat Snatch @ 85% of 1RM

3x ME UB non-false grip muscle-ups

2x AMRAP in 1 minute of rope climbs

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