Tuesday 072815

Tuesday 072815

WORKOUT OF THE DAY

LOWER MAX EFFORT:

1RM Chair Deadlift  

4x4 - 1 1/4 Front Squat (moderate) starting at 50%

EMOM15:

Min 1. 40 DU/80 SU

Min 2. 12 Box Jumps 24/20

Min 3. 15 Situps 

 

 

HEALTH

"10 Superfoods for Digestive Health" by Dr.Mercola.

 

 

**COMPETITION CLASS**

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

 

 

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