Competitive Tuesday 2-3-15

Prep work
2X7-10 lunge strict KB press
2X10 lat pull ups
3 min jump rope practice

Workout of the Day
A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible. If you’ve been following the program, you’ll know that we haven’t performed kipping handstand push-ups in a long time, but we need to make sure you’re prepared if they come up in the Open.
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
C1.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
C2.
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
C3.
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps
D.
Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

Cool down
Mobility
Post results

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