C09032014

 In Competitors

BASIC:

A. Press

3 @ 70%

3 @ 80%

3+ @ 90%

B. Push Press 3 x 10

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 3.3.3.3 @33X1

D. Ring Dip 3.3.3.3.3

E. WOD

 

GOALS:

BASIC: Find a good tempo weight for B, focus on hip drive

COMP: 3 second down with 1 second pause for OHS

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