Monday 091415

Monday 091415

WORKOUT OF THE DAY

EMOM12
1. 2 TGU/ARM
2. 10 Seated on Floor DB Shoulder Press
3. 25 UB KBS

EMOM12
1. 1 Wall Walk (perfect form) or 20 Shoulder Taps
2. 8 BTN Strict Press in Split
3. 12 Candlesticks

CONDITIONING:

4 Rounds
10 Push Jerk 155/105
400m Run 



 

HEALTH

"How Your Body Fat Affects Your Response to Stress" on Collective Evolution.

 

 

 

 

**COMPETITION CLASS**

A.
Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch) Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+
B.
Take 15 minutes to build to a 2-RM Overhead Squat
Compare your results to August 3, 2015.
C.
Five sets for times of:
100 Double-Unders
8/6 Bar Muscle-Ups
Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
D.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed


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