Competition Makes the World Go 'Round
by Matt Reynolds, SSC (on Starting Strength)
Note: Saturday's conditioning will have strict pull-ups, so be sure you're getting your weekly pull-ups in before Saturday rolls around - doing them on Saturday would mean that you chose . . . poorly:
If you have no idea what I'm talking about when I say "your weekly pull-ups," please talk to me immediately. You are missing out on potential awesomeness. This will not do.
Clean Pull + Power Clean + Clean: (1 + 1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1 + 1) x 2 (5 min)
Click here for a video of the clean pull as well as a detailed explanation.
21-15-9 reps for time of:
DB Thrusters, 45#/30# (per DB)
Compare to 2015.03.02.
This has an 8 min cap, and depending on numbers, it may be done in two separate groups. You may also use kettlebells for the thrusters if it is convenient to do so.
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.