Monday 10/3/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Toes to bar x 12-15 reps
L-Sit x 40-60 seconds (accumulated)

B.
Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

C.
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets. Let feel dictate load.

D.
Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatches (70/47.5kg)
9 Overhead Squats (70/47.5kg)

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