Competitor – Monday, August 1st, 2016

Monday 160801

Workout of the Day

++++ Early Session ++++

1) Weightlifting

a. Snatch – Work up to a heavy single

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

*Complete sets on a 90 second clock.

b. Clean and Jerk – Work up to a heavy single

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

*Complete sets on a 90 second clock.

2) Pull up/HSPU Work

Two rounds, each for time:
30 Pull ups
10 DB Deficit Strict Handstand Push ups
20 C2B Pull ups
20 Strict Handstand Push ups
10 Bar Muscle ups
30 Handstand Push ups

*Rest 5 minutes between rounds

3) Conditioning

“The Chief”

5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

*Rest 1:00 between rounds.

++++ Late Session ++++

1) Strength

Back Squat

80% x 2
85% x 2 x 2 sets
80% x 2

*Complete sets on a 2 minute clock.

2) Gymnastics Lower Body

Five rounds for time of:
10 Pistols, left leg
5 Burpees
10 Pistols, right leg
5 Burpees

3) Mid line Work

Four sets:
Weighted Back Extension x 10 reps
Ab work of choice x 10-20 reps

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