Competitors, Week of 5/11/2015

Don’t forget to keep up with your pull-up work if you don’t have pull-ups, and your handstand push-up negatives if you don’t have handstand push-ups.

Monday:
5×3 Bench Press @ 45% of 1RM + red bands

1 Rep Max Back Squat

Tuesday:
Snatch Balance 7×1 (heavy as possible)

4×400 meter run – rest 1:1

Wednesday:
Push Press: 6×2 @ 85% of 1RM

1RM Deadlift

Friday:
Squat Clean:
1×3 @ 65% of 1RM
3×2 @ 70% of 1RM
2×1 @ 75% of 1RM
4×1 @ 80% of 1RM

Saturday:
Squat Snatch:
1×3 @ 65% of 1RM
3×2 @ 70% of 1RM
2×1 @ 75% of 1RM
4×1 @ 80% of 1RM

7×2 Box Squat w/ safety squat bar @ 45% of 1RM

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