Competitors, Week of 12/1/2014

Don’t forget to do your 65 push-ups per day. Sign-up and track your push-ups here: https://docs.google.com/spreadsheets/d/1P_yvdBX9fs8cLjb1dN5yMzdIt0OyXPgKO6evGwBC2gI/edit?usp=sharing

Monday:
5×5 Box Squat @ 50% of 1 rep max

7×1: Snatch Balance + 3 Overhead Squats

Practice a skill for 15 minutes (think double unders, ring dips, pull-ups, HSPU, etc.)

Tuesday:
5×2 Cleans from blocks (barbell just above knees)

3×8 Strict Press (60%, 65%, 70% of 1RM)

AMRAP in 5 minutes: Rope Climbs

Wednesday:
5 Rounds For Time:
30 GHD Sit-Ups
25 Hip Extensions
(Skip the core in the WOD)

8×500 meter row
Rest 1:1

Friday:
Squat Clean:
3×2 @ 55%
3×3 @ 60%
5×3 @ 65%

Front Squats:
5×3 – go heavy; pause for full 3 seconds at the bottom of the 3rd rep; no bounce out of the bottom

Saturday:
Squat Snatch:
3×2 @ 55%
3×3 @ 60%
5×3 @ 65%

Bench Press:
5×5 @ 55% of 1RM from last week
If you didn’t do 1RM last week, do it this week

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