Competitors, Week of 7/27/2015

Monday:
Bench Press: 5×3
1st set should be easy; 5th set should be 3RM

EMOM for 6 min:
Odd: 3 paralette HSPU
Even: 3 unbroken kipping muscle-ups

Tuesday:
Behind the neck split jerk: 5×1 – heavy by 5th set

Kettlebell OHS: 3×5

Wednesday:
30 Overhead Squats (115#/75#)
Rest 1 minute
30 Abmat Sit-Ups
Rest 1 minute
30 Ring Push-Ups
All Unbroken

3 Rounds:
15 pull-ups
10 Deadlifts (185#/125#)
5 Seated Box Jumps (sit on 20″/16″; jump to 24″/20″)
Goal is UB

Friday:
50 calorie row
4×400 meters – work:rest = 1:1

Saturday:
Weighted Pull-Ups: 5×3
Easy weight for the first set, 3 rep max by the 5th set

10 Hang Squat Snatch (115#75#)
Rest 30 seconds
10 Front Squats (115#/75#)
Rest 30 seconds
10 Thrusters (115#/75#)

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