Competitors, Week of 10/13/2014

<Strong>Monday:</strong>

Deload week for squats!
Back Squat 3×5 @ 40% of 1RM

1 Rep Max Push Press

Tuesday:
3×10 Weighted Ring Dips (same weight as last week)

5 reps of 3 position snatch pulls (same as clean pull, see blog from 7/14 for demo)

Max deficit strict handstand push-up

Wednesday:
Back Squat: 5×3 @ 50% of 1RM

1k Row
Rest 1:1
Row 750 meters
Rest 1:1
Row 500 meters
Rest 1:1
Row 250 meters

Friday:
5×1 Sumo Deadlift @ 85% of 1 RM

Bench Press 3×5 @ 70%

Squat Clean:
3×1 @ 50%
2×1 @ 60%
2×1 @ 65%
3×1 @ 70%

Saturday:
Squat Snatch:
3×1 @ 50%
2×1 @ 60%
2×1 @ 65%
3×1 @ 70%

4×800 meter run at same pace as 800 meter pace from week of 9/15
Rest 2 minutes between efforts

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s