Tuesday 12/8/14 – Competition

Workout of the Day
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds

Take 20 minutes to build to today’s 1-RM Bench Press

Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes

Note sets as follows:

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