Competitive Monday 8-3-15

Prep Work
3 rds
10 Banded pull aparts (Make sure throughout the range of motion you are working on externally rotating the shoulder)
10 banded pass throughs
10 Banded OHS

Workout of the Day

A.
Take 15 minutes to build to a 2-RM Overhead Squat

B.
Every 2 minutes, for 16 minutes (8 sets), of:
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

D.
Six sets of:
30/20 Calories of Assault Bike*
Rest 15-20 seconds
Front-Leaning Rest on Rings x 45-60 seconds
(place rings 2″ off the floor)
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.
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PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

cool Down
Mobility
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