September 28, 2015 – Competition

Workout of the Day
A.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

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

C.
Four sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

D.
Four sets of:
90-second Max Calorie Assault Bike
Rest 4 minutes

*Note calories achieved in each set.
**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.
***These are all out maximal efforts. Aim is to acheive maximum heart rate.
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