C10082014

 In Competitors

BASIC:
A. Bench Press
5@ 40%,
5 @50%
5 @ 60%
of 1rm
B. 5 x 10 HPSU/Ring Pushup/Push-up
C.Skill
D. WOD

COMP:
A1.Back Squat 20RM @90% of 20RM; rest 30 seconds
A2. Air Squat 20-30 reps after each attempt
B.Squat Snatch 1.1; rest 15 seconds x 5 sets; rest as needed
C.EMOM 10: Power Snatch 2 TnG
D.Max Fast Kip HSPU x 5 sets
E.WOD

GOALS:
BASIC: Deload week. Leave out anything if your not at 100%
COMP: go 90% of your biggest 20rm BS. Hit about same weight for Snatch work also as last weeks 3 reps.

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