June 25, 2013 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps @ 2110

did 3 mus, 60 sec hold and 6 t2b
B.
Jerk
*Set 1 – 3 reps @ 60% - 135lbs
*Set 2 – 2 reps @ 70% - 155lbs
*Set 3 – 2 reps @ 80% - 175lbs
*Sets 4-8 – 1 rep @ 90+% - 195lbs
Rest as needed
C.
Three sets of:
Push Press x 4-5 reps - 135lbs, 145 lbs, 145lbs
Rest as needed
Make these as heavy as you can handle.
D.
Complete as many rounds and reps as possible in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees
(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)