Competitive Monday 10-12-15

Prep Work
Same as Gen Fit

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the five sets.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 8 reps

Goal is to use last week’s top weight for all three sets.

C.
Four sets of:
2 Muscle Ups + 5 Ring Dips (with a hold) @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Weighted Chest-to-Bar Pull-Ups x 2-3 Reps
(all weighted pull-ups should be strict – a little bit of body english at the top is acceptable. Strict weighted pull ups if unable to perform chest to bar)
Rest 30 seconds

Rest 3 minutes and then . . .

Four sets of:
60 seconds of Handstand Walk x Max Distance
Rest 60 seconds

D.
Six sets for max calories of:
60 seconds of Assault Bike
Rest 3 minutes

*If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower
**These are all out maximal efforts. Aim is to acheive maximum heart rate.

Cool Down

Mobility
Post results

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