Competition Workout of the Day A. Every 90 seconds for 15 minutes (10 sets): Hang Clean (mid-thigh) + Clean (below the knee) Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets. B. Three sets of: Clean Pull x 1.1.1 (rest 5-10 seconds between singles) Rest as needed C. Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. D. Complete rounds of 15, 10 and 5 reps of: 115/75 lb Thruster Burpees Over the Barbell You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself). Performance Workout of the Day A. Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep Rest 2-3 minutes between sets B. Every minute, on the minute, for 12 minutes: Minutes 1-4 – Row Sprint x 30 seconds Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds Minutes 9-12 – Burpees x Max reps in 30 seconds Fitness Workout of the Day A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2011 Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds B. Every minute, on the minute, for 12 minutes: Minutes 1-4 – Row Sprint x 30 seconds Minutes 5-8 – Wall Climbs x Max reps in 30 seconds Minutes 9-12 – Burpees x Max reps in 30 seconds
Posted on: Wed, 14 Aug 2013 06:06:38 +0000
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