Competitive Tuesday 4-7-15

Prep Work
5-8Min Work Foam Roll Lats, Lacrosse ball work in Upper back/ Shoulders/Chest

Workout of the Day
*OFF-SEASON PROGRAM*

A.
Three sets, not for time, of:
Row 1000 Meters
5 Muscle-Ups
10 Strict Toes to Bar
60 Second Nose-to-Wall Handstand Hold

B.
Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Stationary Dips

Cool Down
Mobility
Post results

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