Competitor Training 6.14.14

Weightlifting

No Hands/No Feet Snatch from mid-thigh blocks 60%x2x2, 65%x2, 70%x2x2

Notes: Remember to set up as if you were pulling from the floor. Shoulders directly over bar, knees in front of arms, weight slightly forward on foot.

Strength

1) Push Press 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)

2) Deadlift 5 @ 7, 5 @ 8, 5 @ 9, plus two down sets (load drop)

Capacity

On a 3 minute clock:
30 wall ball, 20#/14#, 10′
Max reps burpee bar muscle-up in remaining time

Rest 2 minutes

On a 3 minute clock:
30 wall ball, 20#/14#, 10′
Max reps kettlebell clean & jerk in remaining time, 24kg/16kg, alternate every 5 reps

Rest 2 minutes

On a 3 minute clock:
30 wall ball, 20#/14#, 10′
Max calories on rower in remaining time

Aerobic Development

Run or Row 35 minutes @ 6 + 5 minutes @ 8

Notes: This is a single 40 minute piece. Choose the modality you’re worse at. Finish with an easy 2:00 cooldown.

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