C08202014

 In Competitors

BASIC:

A. Press

5 @ 40%

5 @ 50%

5 @ 60% *all off 1RM last week

B. Split Jerk Heavy Singe

C. WOD

 

COMPETITOR:

A. Back Squat 5 sets x 3 reps @85% of Monday

B. Push Press 5 sets  x 3 reps @85% of Monday

C. OHS 3 rep max @33X1

D. Ring Dip 3.3.3.3.3

E. WOD

 

GOALS:

BASIC: Work speed @42X1 tempo!!

COMP: Tempoooo! 3 seconds down, 3 second hold, explode up, 1 second rest at top 🙂

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