Competitors, Week of 5/17/2015

Remember, if you don’t have strict pull-ups or handstand push-ups, you should be working on the pull-up program every week, and handstand push-ups (get upside down, hold a good position, try negatives and wall walks).
http://boxlifemagazine.com/training/conquering-your-first-strict-pull-up

Monday:
5×2 Deficit deadlifts (stand on 25# plate) @ 50% of 1RM

15 min handstand practice (holds, walks, etc.)

Sots Press: 5×1

Tuesday:
Bench Press: 5×3 @ 50% of 1RM + red/orange bands

Back Squat: 5×3 @ 60% of 1RM

Wednesday:

Box Squat w/ safety squat bar: 7×2 @ 50% of 1RM

Ring Dips: 5×3 Weighted

Friday:
Squat Clean:
2×2 @ 70% of 1RM
3×2 @ 75% of 1RM
2×1 @ 80% of 1RM
3×1 @ 85% of 1RM

Saturday:
Squat Snatch:
2×2 @ 70% of 1RM
3×2 @ 75% of 1RM
2×1 @ 80% of 1RM
3×1 @ 85% of 1RM

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