Monday 15/9/14 – Competition

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of:
6 Squat Snatches (62/42.5kg)
12 Overhead Walking Lunges (62/42.5kg)
12 Chest-to-Bar Pull-Ups

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