Friday 24/1/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps

B.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…

Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
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.

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (70/47.5kg)
10 Handstand Push-Ups
30 Double-Unders

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