Competitive Monday 9-22-14

Prep Work
2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
A.
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

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

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Power Snatches (155/105 lbs)
6 Overhead Reverse Lunges (155/105 lbs)
9 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)

Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

Optional Additional Conditioning Work
If you have the ability to perform two 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 early in the day, at least 3-4 hours prior to today’s primary work.

Three sets of:
Run 2000 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Cool Down
Mobility
Post results

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