Competitors, Week of 11/17/2014

Monday:
Snatch Balance: 7×1 (heaviest possible)

3x ME UB HSPU (no deficit, kipping allowed, UB means you do not come off the wall. Hands must remain flat on the floor during your attempt. Minimum 5 minute rest between sets). Compare to week of 11/20

3x ME UB Ring Dips (no weight, kipping allowed, minimum 5 minute rest between sets). Compare to week of 11/20

Tuesday:
Push Press:
6×4 @ 70% of 3RM

Row 1,000 meters
Rest 1 minute
Row 800 meters
Rest 30 seconds
Row 400 meters
Rest 15 seconds
Row 200 meters

Wednesday:
Max Height Box Jump (no running start)

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

EMOM 6 minutes:
Even minutes: 8 walking lunge steps in front rack (115#/75#)
Odd minutes: 4 muscle-ups

Friday:
Squat Clean:
3×1 @ 80%
2×2 @ 85%
3×1 @ 90%
(rest 3-5 minutes between attempts)

Bench Press: 5-5-5-5-5 (try to work up to a weight above 135#/95#
Rest as needed
Rep test at 135#/95#

Saturday:
Squat Snatch:
3×1 @ 80%
2×2 @ 85%
3×1 @ 90%
(rest 3-5 minutes between attempts)

Box Squat:
5×1 (see Kyle or Cat for instruction)

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