Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85%127.5kg x 7 (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. Three sets of: Tall Jerks x 3 reps Immediately followed by… Six sets of: Jerk with Pause x 3-4 reps 80kg (Dip and hold for 2 seconds at the bottom of the dip, then drive.) Rest as needed Increase by 2% on last weeks results. Use Jerk Blocks if possible. C. Complete as many rounds and reps as possible in 4 minutes of: 4 Hang Squat Cleans (205/135 lbs) 4 Muscle-Ups Rest 4 minutes, and then… Complete as many rounds and reps as possible in 4 minutes of: 8 Ground to Overhead (155/105 lbs) 8 Chest-to-Bar Pull-Ups D. Three sets of: Glute-Ham Raises x 8 reps @ 3011 Rest as needed Single-Arm DB Row x 8 reps each @ 2111 Rest as needed
Posted on: Thu, 20 Nov 2014 06:59:59 +0000