Monday 30/6/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

Leave a Reply