Monday 10/2/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Build over the course of the five sets to today’s heavy triple.

C.

For max reps:
80/54kg (at 80% or less of IRM) Power Cleans x Max Unbroken Reps
Rest 2 minutes
70/47.5kg (at 70% or less of IRM) Power Cleans x Max Unbroken Reps
Rest 2 minutes
62/42.5 (at 60% or less of 1RM)Power Cleans x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or on the ground for anything more than a touch-n-go repetition.

D.
For time (15 minute time cap):
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (42.5/30kg)

Leave a Reply