Wednesday 9/7/14 – Competition

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

D.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (12/9kg)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

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