Dave

Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg @ 2010
Rest 45 seconds

B.
For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-7 unbroken reps
Double-Unders x 30-40 reps
Toes to Bar x 8-10 reps

B.
Four sets of:
Front Squat
x 5 reps @ 70% of 1-RM
x 4 reps @ 80%
x 3 rep @ 85%
x 3 reps @ 90%
Rest 2 minutes between sets

C.
Eight sets of:
Snatch Balance x 1 rep
Rest 2 minutes

D.
Four sets of:
Back Squat
x 8 reps @ 65%
x 6 reps @ 75%
x 4 repa @ 85%
x 4 reps @ 90%
Rest 2 minutes between sets

May 25, 2012 Competition Program