Tuesday 25/3/14 – Competition

Workout of the Day
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 30-45 seconds
Kettlebell Push Press & Hold x 8-10 reps @ 10X2
(stabilize overhead for 2 seconds)

Five sets of:
Hang Clean + Clean + Front Squat + Jerk
Rest as needed

Build over the course of the five sets to something heavy.

Three sets for times of:
Overhead Squats x 8 reps
*Set 1 – 42.5/30kg
*Set 2 – 52/34kg
*Set 3 – 62/42.5kg
Rest 2 minutes

All sets must begin on the floor, don’t bend over to touch the barbell until you hear “GO.” Figure out how quickly you can cycle these, and have a partner strictly judge your reps . . . if you don’t lock out your hips and knees at the top of the squat, you had better hear “NO REP”, or your training partners clearly don’t want you to succeed.

Complete as many rounds and reps as possible in 9 minutes of:
10 Thrusters (62/42.5kg)
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups


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