Tuesday 8/7/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups
Run 400 Meters

If possible, perform the handstand push-ups as strict handstand push-ups. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

Leave a Reply