Competitor – Monday, July 25th, 2016

Monday 160725

Workout of the Day

++++ Early Session ++++

1) Weightlifting

a. Snatch – Work up to a heavy single (no more than two misses)

(85% x 1, 90% x 1, 95% x 1) x 2

*Complete each set on a 90 second clock.

b. Clean & Jerk – Work up to a heavy single (no more than two misses)

(85% x 1, 90% x 1, 95% x 1) x 2

*Complete each set on a 90 second clock.

2) Pull up/HSPU Work

For time:
10 Handstand Push ups
10 C2B Pull ups
15 Handstand Push ups
15 C2B Pull ups
20 Handstand Push ups
20 C2B Pull ups
100 Double Unders
20 C2B Pull ups
20 Handstand Push ups
15 C2B Pull ups
15 Handstand Push ups
10 C2B Pull ups
10 Handstand Push ups

3) Conditioning

Ten rounds for time of:
Row 100 meters
10 DB Bench Press, 65#/40#

++++ Evening Session ++++

1) Strength

a. Back Squat

80% x 2 x 5 sets

*Complete each set on a 2 minute clock.

2) Accessory Work

a. Three sets:
Barbell Curls x 8 (sets across)
Good Mornings x 8 (sets across)

*Complete each set on a 3 minute clock. Go heavy.

3) Midline

Three sets:
Back Extension x 15
Seated Plate Twist x 15/side
Weighted Plank x 10-30sec

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