Monday 180514 – Competition

A. Back Squat (use 90% of 1 RM + 10 lbs)
1×5 (75%)
1×3 (85%)
1×1+ (95%)

B1. Front Rack Box Step ups 3×6/leg, rest as needed
B2. Max Effort Pull ups

C. Every 5 minutes, for 5 rounds complete:
10/8 calorie Assault Bike
6 squat cleans (155/113)
12 Toes to Bar
15 calorie Row

D. 3 rounds of:
20 GHD Sit ups
1 minute Forearm Plank
20 GHD Back Extensions
20 second L-sit

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

A. Deadlift (use 90% of 1rm + 10 lbs)
1×5 (75%)
1×3 (85%)
1×1+ (95%)

B1. Sumo Stance Good Mornings 3×8
B2. 5 Box Hamstring Curls

C. 10 minute EMOM:
Minute 1 – 15 Double Kettlebell Swings
Minute 2: 6-10 Strict Handstand Push ups
D. 5 sets of:
(1 Muscle up + 1 Dip)x3, unbroken, rest as needed between sets