July 6, 2018 – Competition

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B.
Four sets of:
Tempo Bench Press x 3-4 reps @ 21X1
(your goal this week is to establish a 3-RM; 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
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)

C.
Ten sets of:
3-4 Unbroken Muscle-Ups

Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.

D.
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 seconds

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