Wednesday 22/1/14 – Competition

Workout of the Day
A.
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds

This is the final week of these progressions. You should now know weights that will challenge you for these sets and reps.

Leave a Reply