Wednesday/Thursday 180516-17 – Competition

Wednesday 5/16
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)

Thursday 5/17
Rest Day

Here’s what’s on tap for Friday’s Competition classes:
A. Strict Press (use 90% of 1 RM + 5 lbs)
1×5 (75%)
1×3 (85%)
1×1+ (95%)

B. 2 Arm Farmers Carry 4×50 m, rest 1 minute between sets

C. For time:
Buy In – 1000 meter Row
+
3 rounds for of:
50/40 calorie Bike
800 m Run