Monday 3/3/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Clean & Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
Rest as needed

No percentages today. Feel must dictate loads today. If you feel good, go ahead and push the loads a bit more, but the emphasis should still be on speed and mechanics.

C.
Three sets of:
Back Squat x 3 reps
Rest as needed

These should be relatively heavy, but listen to your body.

D.
Complete as many rounds and reps as possible in 8 minutes of:
20 Wall Ball Shots (9/6kg)
10 Toes to Bar

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