Tuesday 23/9/14 – Competition

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0
(all sets must exceed loads used on August 19, 2014)
Rest 90 seconds

B.
Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

C.
In 30 minutes, work through the following at 80-90% intensity depending on feel:
Row 1000 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk

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