Monday 151109

Bod Pod Returns on Wednesday! Be sure to sign up for your spot to re-test if you were tested 6 weeks ago.
If you're interested in getting your body composition tested you can sign up for a single test even if you didn't get tested the first time for $50.

"Del"
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Competition:
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets and try to find a deeper position in your squat.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):Snatch Balance No Dip x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

B.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C.
Four sets of:
30 seconds of Ring Dips (with a hold) @ 10X2*
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
30 seconds of Strict Chest-to-Bar Pull-Ups
Rest 30 seconds
30 seconds of Handstand Walk x Max Distance
Rest 30 seconds

*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.

D.

"Del"