Monday 3/2/14 – Competition

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

C.
For time:
5 Ground to Overhead (92.5/62kg)
10 Ground to Overhead (84/57kg)
15 Ground to Overhead (70/47.5kg)
20 Ground to Overhead (52/35kg)

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (62/42.5)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (62/42.5)
80 Double-Unders

Leave a Reply