Competitive Friday 7-10-15

Prep Work
2X30
Table top stretch
Couch stretch
Soleus stretch

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%

C.
KIll Cliff Granite Games Qualifier Week 4
Complete as many reps as possible in 13 minutes of:
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

D.
Ten minutes of:
Air dyne @ 65-75%

Optional Conditioning Session
Five rounds for time of:
Run 800 Meters @ 85%
Rest 2 minutes

cool down
Mobility
Post results

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