Competitors, Week of 6/1

If you don’t have strict pull-ups and HSPU, continue with that work before trying this work.

Monday:
Bench Press: 5×3 @ 60% of 1RM _ red/orange bands

5×3 Weighted Ring Dips

Tuesday:
Box Squat w/ safety squat bar: 7×2 @ 70% of 1RM + red bands

Wednesday:
Push Press: 3×5 (Should be 5 quick reps, heavy as possible)

Friday:
Squat Clean:
3×2 @ 80% of 1RM
3×2 @ 85% of 1RM
2×1 @ 90% of 1RM
2×1 @ 95% of 1RM

5×2 Deficit deadlifts @ 70% of 1RM

Saturday:
Squat Snatch:
3×2 @ 80% of 1RM
3×2 @ 85% of 1RM
2×1 @ 90% of 1RM
2×1 @ 95% of 1RM

Back Squat: 5×3 @ 80% of 1RM

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