Wednesday 11/6/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the eight sets.

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (84/62kg)

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday, June 9…so if you have friends who have been waiting to jump in, please tell them to do so now or next Monday. There is no better time to jump into the program work hard through the off-season to build up your foundational strength and aerobic base, and be ready to achieve your goals in 2015.

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