Competitors, Week of 2/9/15

Monday:
5×3 Back Squat @ 80% of 1RM

5×3 Sots Press – heaviest possible

Tuesday:
5×5 Deficit Handstand Push-Ups (kipping allowed)
Same deficit for all 5 sets

3×8 Bench Press – add weight each set

Wednesday:
50 Back Squats (135#/95#)
40 Pull-Ups
30 Shoulder-to-Overhead (135#/95#)
50 Front Squats (85#/65#)
40 Pull-Ups
30 Shoulder-to-Overhead (85#/65#)
50 Overhead Squats (65#/45#)
40 Pull-Ups
30 Shoulder-to-Overhead (65#/45#)
1 Barbell
22 minute time limit

Friday:
Squat Snatch:
3×2 @ 65%
2×3 @ 70%
3×1 @ 75%

Saturday:
Squat Clean:
3×5 @ 60% of 1RM
2×5 @ 65% of 1RM
3×1 @ 75% of 1RM

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  One thought on “Competitors, Week of 2/9/15

  1. Pink and Black
    February 9, 2015 at 4:08 pm

    I like it… This butter cup has sensitive elbows and nails… So, If I break a nail someone will pay… Coach Adam with another spicy WOD… ???? Twisted “Kelly” or “Fran on steroids”

    Like

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