Tuesday 26/8/14 – Competition

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of tested 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 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Make the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”. I care about you improving by performing the movement correctly and emphasizing the proper range of motion and tempo; if that means your score doesn’t look very impressive, I am fine with that. Enter your results as follows:
Set 1 – 1220/46/61
Set 2 – 1208/38/42

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