Friday 17/1/14 – Competition

Workout of the Day
A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

B.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (52/34kg)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups

Rest 4 minutes, and repeat.

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.

Rest until fully recovered, and then…

D.
For times:
Row 1200 Meters
52/34kg Shoulder to Overhead x 25 reps
Rest 3 minutes

Row 800 Meters
62/42.5kg Shoulder to Overhead x 20 reps
Rest 3 minutes

Row 400 Meters
70/47.5kg Shoulder to Overhead x 15 reps

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