Wednesday 17/9/14 – Competition

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

C.
TEN rounds for time of:
15 Unbroken Wall Ball Shots (12/9kg)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)

This is the same combination and rep scheme as you performed on August 20. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.

Leave a Reply