Competitive Wednesday 7-29-15

Prep workMobilize for the desired work…be realistic and safe with your abilities.

Workout of the Day
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.
A.
Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg
B.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed
C.
Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed
Focus on speed and mechanics.
D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

Cool down
Mobility
Post results

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