Competitors, Week of 1/5/2015

Monday:
5×2 Box Squats @ 75% of 1RM

7×2 Snatch Balance

5×3 Push Press from Rack

Tuesday:
7×2 Snatch Grip Deadlift @ 100-115% of 1RM

5 Rounds:
3 Strict Muscle-Ups
5 Kipping Muscle-Ups
Weighted strict if possible

Wednesday:
Row 1,000 meters
Rest 4 minutes
Row 800 meters
Rest 3 minutes
Row 500 meters
Rest 2 minutes
Row 250 meters

Bench Press: 5×5 – add weight each set then Max Reps @ 80% of 1RM

Back Squat: 5×3

Friday:
15 minutes to practice handstand walks (or other handstand work if you’re not ready for walking)

Squat Clean:
2×1 @ 80%
3×2 @ 85%
3×1 @ 90%

Saturday:
Squat Snatch:
2×1 @ 80%
3×2 @ 85%
3×1 @ 90%

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  One thought on “Competitors, Week of 1/5/2015

  1. sburks1
    January 4, 2015 at 10:40 pm

    What If you don’t have strict mus?

    Like

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