October 19, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C.
Three sets of:
Strict Handstand Push Ups x 10-12 reps
(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)
Rest 30 seconds
Strict Pull-Ups x 15 reps @ 2011
(if this is easily achieved, add weight to make this rep range challenging)
Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:
Weighted Stationary Dips x 8-10 reps
(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds

D.
Six sets for times of:
Row 350 Meters
Rest 3 minutes

These are all out maximal efforts. Aim is to acheive maximum heart rate.
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