Friday 26/9/14 – Competition

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 15 minutes:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Immediately followed by…

Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed

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