Wednesday 3/9/14 – Competition

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

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