Monday 072015

Monday 072015

WORKOUT OF THE DAY

LIFT: 1RM Close-grip Bench (10mn)

E2MOM (x5)

From Rack:

2 Push Jerk + 1 Split Jerk (build up)

CONDITIONING: 6 Sets

50 DUs

10 TTB

10 Russian KBS (heavy)

(Scaled)6 Sets

100 SUs

10 Knee Raises

10 Russian KBS

Rest 1:00

 

CORE: 3x15 Superset

Hollow Rocks

Reverse Crunch

3x GHDSU Max Set

 

**COMPETITION CLASS**

A. Five Sets of:

Front Squat x2 reps

Rest as needed

Build over the course of the 5 sets to today's heavy double.

 

B. Every 90 seconds, for 15 minutes (10 sets):

Snatch x1 rep

Loads per set (by %) - 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

 

C. Every 2 minutes, for 10 minutes (5 sets):

Back Squat x5 reps @3-5% more than you used last Monday.

 

D. 4 Sets, Not For Time of:

Banded Hip Bridges x60 Seconds

1 Legless Rope Climb

Seated Good Mornings x8-10 reps

1 Legless Rope Climb

 

Optional Additional Conditioning Session

If you have the ability to perform 2 sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today's primary work.

 

5 Sets of:

Run 800M @ 80%

Run 400M @ 40-50%

 


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