Wednesday 27/8/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (35/25kg)
Minute 2 – 15 Unbroken Wall Ball Shots (12/9kg)
Minute 3 – 10 Toes to Bar

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

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