August 7th, 2017

MONDAY

COMP IS BACK! Happy Monday, guys!

A. Back Squat 4 x 8 rest 2-3 min (90-100% of last weeks heaviest weight across all sets)
B1. SA Arnold Press 4 x 7 @ 3010
B2. Supinated Strict Pullup 4 x 5-7 chest as high as possible (3-5 sec lower each rep)
+
EMOM for 18 min
1 min Burpee Step Over/Box Jump Overs (competition)
2 min Chin Over the bar hold 10-20 sec- NO BANDS
3 min 30 sec Row for Cals

Competition:
5 rounds not for time
FW 150′ KB in each hand (HAP)
5-10 UB T2b
20 Cals AB
rest 1 min b/n each round
**The goal here is to work grip endurance, keep your HR high and also have you work on
a lower skill gymnastics movement like t2b. This is what I like to call a grinder. I really like
adding in legless RC to something like this. If you want this to be more intense then please
take out the rest and get after it.