Competitors, Week of 12/22/2014

Monday:
5×3 box squats @ 65% of 1RM

EMOM 7 minutes (both movements):
3 weighted ring dips @ 60% of 1RM
6 Push-Ups

Tuesday:
Snatch Grip Deadlift: 7×1 – start around 80% of 1RM and work up to 110-115% of 1RM

5×2 Hang Power Snatch (don’t let go of the bar for 2 reps) – heavy as possible

Wednesday:
5×3 Bench Press @ 70% of 1RM

Row 500meters x 4
Rest 1:1
Stay at the same pace (+/- 3 seconds for each round. This means hold back on your first round).

Friday:
Squat Clean:
2×1 @ 70% or 1RM
3×2 @ 75% of 1RM
2×1 @ 80% of 1RM

Saturday:
Squat Snatch:
2×1 @ 70% or 1RM
3×2 @ 75% of 1RM
2×1 @ 80% of 1RM

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