Monday 22/9/14 – Competition

Workout of the Day

Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

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