Competition – Week of 10/27/2014

Monday:
Bench Press 6×2 @ 80% of 1RM

If you did not do ME UB ring dips from last week – you need those numbers.
Take the highest score you got and do that number EMOM for 5 minutes.

5×2 Snatch Grip deadlift @ 110% of 1RM

Tuesday:
4×400 meter row @ 1k row pace

Use lowest number from last week’s UB HSPU. Do that number of HSPU EMOM for 5 minutes.

Wednesday:
5×1 Sumo Deadlift @ 95% of 1RM

7×1 Snatch Balance (heavy but perfect – focus on speed under the bar and locking out shoulders and arms quickly) (yes I know there is snatching in the metcon today. Don’t ask if you should do both. I programmed both. Yes, you should do both. No, you should not whine about it. Strength before metcon. It will train speed under the bar. It will build character. It will make you an invincible super hero. Just do it.)

8×3 Push Press @ 50% of 3RM from last week

Friday:
2×800 meter run at moderate pace (use 800 meter pace from your most recent 1 mile run)
2×800 meter run at max effort
Rest 3-5 minutes between each moderate and each max effort run

Squat Clean:
3×1 @ 65%
2×2 @ 70%
3×1 @ 75%

Saturday:
1 Rep Max Front Squat

Squat Snatch:
3×1 @ 65%
2×2 @ 70%
3×1 @ 75%

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