Wednesday 24/9/14 – Competition

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups

Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed

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