Competitive Tuesday 7-21-15

Prep work
Shoulder prep 5-8 min

Workout of the Day
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
****Scale to a strict transition+Dip w/band if needed

Cool Down

Mobility
Post results

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