Sunday, November 3, 2013

Training Plan for Monday November 4, 2013

Southie Competition Prep!

A. 2:00 on the clock to work up to a 2RM Front Squat
     - Start with a racked barbell loaded with the weight for your first attempt. You may do 2 warm up sets prior to your attempts but use no more than 50% of your max.

B. 4 Sets of the following
     - 7 Toes to Bar or 15 Sit-Ups
     - 7 Overhead Squats
** Rest 1:00 between sets
Rx Weights = 135/85, Scaled = 85/55

C. 4 sets of the following
     - 7 Chest to Bar Pull-Ups /CTB assisted pull-ups (Blue Band)
     - 7 Squat Snatch
** Rest 1:00 between sets
Rx Weights = 135/85, Scaled = 85/55

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