Sunday 170813 – Competition

Rest Day

Here’s what’s on tap for Monday’s Competition classes:

Warm up
3×8/leg Ankle Eccentric Dorsiflexion

A. Single Leg Deadlift 3×10/leg (33% of 10 RM Sumo Deadlift)

B. Front Squat 7×2 (85% of 1 RM Clean)

C. Floor Press 5×10, increasing

D. 30-20-10 reps of:
Thrusters (95/63)
Box Jump Overs (24/20)
American Kettlebell Swings (32/24)

E. Max Effort Wall Facing Handstand Hold
Rest 45 seconds
Max Effort Wall Facing Handstand Hold
Rest 30 seconds
Max Effort Wall Facing Handstand Hold
Rest 15 seconds
Max Effort Wall Facing Handstand Hold