Tuesday 30/9/14 – Competition

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.

I hesitate to give percentage prescriptions here because they could vary wildly for each athlete. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results. (If you haven’t already noticed, our blog forum allows you to simply click on your name to see all of your posted results, which allows for easy tracking!)

C.
Complete rounds of 9, 7 and 5 reps for time of:
84/62kg Hang Squat Clean
Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

D.
Three rounds for time of:
30 Wall Ball Shots (12/9kg)
20 Chest-to-Bar Pull-Ups

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