Friday 7/2/14 – Competition

A.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.

Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (62/42.5kg)

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