Workout of the Day:
Warm Up 6:00 Row Increasing Stroke Count Every 2:00 By 4 Strokes, Starting at 22
2×10 Hammer Curl
2×15 Push Up
2×5 Wall Squat
A. 6×4 Back Squat @0202 (use 70-79% of 1RM, or 80% of 5RM)
B. Kneeling Banded KB/DB Press 4×6-8 Reps
C. 500m Row for Time (1:30 Males, 1:50 Females)
Competition:
A. Condo
“2015 Games Couplet”
15-10-6 Reps for Time of:
Thrusters (165/115)
Bar Muscle-Ups
B. Snatch
1. Quickly Work Up to a Heavy Single Snatch Balance
2. Quickly Work Up to a Heavy Single Squat Snatch
* A note about what “heavy” means…. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. Save the max efforts for max effort days.
C. Gymnasty
21-18-15-12-9-6-3 Unbroken TTB for Time
If you are unable to complete a set unbroken, you must rest and repeat that set again.