Competitors, Week of 11/24/2014

Monday:
Back Squat: 5×3 Heavy as possible with perfect form

Row: 4×1,000 meters
Rest 1:1

Tuesday:
5 reps of the following complex: Snatch Grip Press, Snatch Grip Push Press, Snatch Balance, 4 steps of duck walk forward, stand up.

1 rep max weighted ring dip

Wednesday:
“5×2 Snatch High Pulls @ 65% of 1RM

AMRAP in 5 minutes: Banded HSPU (you need a friend to band you)
If you don’t have strict HSPU, spend 10 minutes on negative HSPUs”

Friday:
“Squat Clean:
2×2 @ 85%
2×2 @ 90%
3×1 @ 95%
(rest 3-5 minutes between attempts)

Bench Press: 1RM”

Saturday:
“Squat Snatch:
2×2@ 85%
2×2 @ 90%
3×1 @ 95%
(rest 3-5 minutes between attempts)

Box Squat:
1 Rep Max w/ Safety Squat Bar (see Kyle or Cat for instruction)”

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