Wednesday 30/4/14 – Competition

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets

D.
On the minute, every minute, for 12 minutes:
275-315/185-215 lb. Deadlift x 5 reps
Burpees x 5 reps

PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 315 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

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