Competitors 6.30.15

June 29, 2015

WARM UP
3 Rounds
10 Kipping HSPU as fast as possible
50ft HS WALK
20 GHDSU

A. STRENGTH
5RM Push Press

B. HYPERTROPHY
DB Flat Bench Press
4 sets of 6-8 reps – add weight each set – last set should be to failure

C. ACCESSORY
BB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. METCON
Max UnBroken Jerks at 185,125
1 full Minute of AirBike for max calories
rest 2:30 Minutes
Max UnBroken Jerks at 155,105
1 full Minute of AirBike for max calories
rest 2:30 Minutes
Max UnBroken Jerks at 135,95
1 full Minute of AirBike for max calories
rest 2:30 Minutes
Max UnBroken Jerks at 115,80
1 full Minute of AirBike for max calories
rest 2:30 Minutes
(No Subs on the bike–figure it out and take turns)
No Rest between Jerks and Bike- Walk right over to the bike and start the 1 full minute when you get on.
No stupid shit like resting the jerks on your back. I want rebounding smooth jerks. A quick rest in the front rack for the last few is acceptable.

E. EXTRA CREDIT OLY
(This should be a separate session if possible)
5RM Muscle Snatch
then
5RM TnG Power Snatch

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