Mon – 10/07/2013

WOD

Extra) Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

1) Bent Over Row 3X5
…Immediately followed by:
Heavy Russian Kettlebell Swings 3X10
Rest 3 minutes between sets

2) Three rounds for times of:
400 Meter Run
5 Thrusters (135/95)
10 Burpees-Over-the-Bar
Rest Exactly 2 minutes between rounds. Record time for each round.

Competition Training

1) Halting Snatch Deadlift + Hang Snatch + High-Hang Snatch X6 sets
Rest 2-3 minutes

2) Snatch Balance 4X1
Rest 2 minutes

3) Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

4) For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

Scale the MU with double C2B Pullups if needed. If you don’t have consistent muscle ups, you should be practicing them every day. In the end it is a strength problem, more dips, more strict pulling.