Tuesday 9/9/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, 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.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

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