Monday 140908

The start of new competitor programming. This programming is 8 weeks long. We will minimize your conditioning in favor of speed, strength, power, and gymnastics prowess.

If you cannot complete these workouts, stick to class programming. Quintin does a fantastic job and you will still improve. I'm only removing conditioning in order to maximize the above traits.

If you follow this programming, you are expected not to condition on Mondays, Tuesdays, Thursdays, Fridays, or Sundays. There is running/rowing on Tuesdays and Thursdays and there will be team conditioning on Wednesdays and Saturdays. The rest of the days, just lift hard and recover. It's only 8 weeks. You'll be alright.

A. 3 - position snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets, rest as needed between sets

This is 3 snatches, 1 from each position, at 60%, rest, same at 65%, rest, and finally same for 4 sets at 70%, resting between each set.

B. Back Squat - 5 sets of 5 at 70%, rest 3 minute b/w

C. Push Press - 5 sets of 5 at 70%, rest 2-2.5 min b/w

D1. Chest to Bar Pull ups

A) x 15 reps

B) x 11 reps

C) x 7 reps

super set w/

D2. Handstand Push ups

A) x 20 reps

B) x 16 reps

C) x 10 reps

Choose a, b, or c from pull ups and a, b, or c from hspu and stick with for duration of 8 weeks. You will be progressed accordingly.

For gymnastics, do a set of unbroken pull ups, rest 1 minute, a set of unbroken hspu, rest 1 minute x 5 sets

Do not come off the bar or the set is nullified. For hspu, choose to do strict or kipping and/or use c rep scheme and work every week with a small deficit. Make it work for your needs but stay consistent from week to week.

Post all results to logwod.