Tuesday 180515 – Competition

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

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

A. Hang Snatch – hold squat 2-3 seconds 60-70%/4×4

B. Block or Floor Pull + Snatch
60%/2+2, 70%/2+2, 75%/2+2, 80%/2+2, 82.5%/2+2, 85%/2+2

C. Snatch Deadlift
80%/3, 90%/3, 100%/3, 110%/3

D. Behind Neck Press 5×5 – light

E. 15 minutes to establish 1 RM Odd Object Turkish Get up

B. 7×2 Bench Press (Heavy)

C. Cash out for Quality:
30-50 Dumbbell Pull overs (light)