Monday 5/5/14 – Competition

OFF-SEASON

A.

Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps (if broken into sets, note reps per set)
Skin the Cats x 5 reps (perform these as slowly and controlled as possible)

B.

Five sets of: Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1 (reset on the ground each time before next jump)
Rest 3 minutes

C.

Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

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