June 8, 2018 – Competition

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

C.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg

Both of these movements should be loaded HEAVY. As in, I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.

Followed by…

One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg

D.
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 1-2 Rope Climbs (15′)
Minute 2 – 8-10 Tempo Ring Dips @ 2111
Minute 3 – 10-12 Chest-to-Bar Pull-Ups
Minute 4 – 6-8 Strict Handstand Push-Ups to 4″/2″ Deficit

E.
Six sets for times of:
Run 400 Meters
Rest 60 seconds

*Sets 1, 3 & 5 – 100% of 1-Mile PR Pace
*Sets 2, 4 & 6 – 90% of 1-Mile PR Pace

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