Monday 081015

Monday 081015

WORKOUT OF THE DAY

UPPER MAX EFFORT

1RM Cluster (Squat Clean+Thruster. One movement)

CONDITIONING

5-10-15

Hang Power Clean 115/85

15-10-5

Burpee

CORE

4x:30 GHD top up hold

4x:30 Back Ext top up hold

 

RECIPE

Who doesn't love Hot Sauce!?

Check out this "Homemade Sriracha Sauce" recipe to make your own, on Fresh Bites Daily.

 

**COMPETITION CLASS**

A.
Take 15 minutes to build to a 2-RM Overhead Squat

B.
Every 2 minutes, for 16 minutes (8 sets), of:
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

D.
Six sets of:
30/20 Calories of Assault Bike*
Rest 15-20 seconds
Front-Leaning Rest on Rings x 45-60 seconds
(place rings 2″ off the floor)
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.




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