September 22, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps

B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar

D.
Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Run 800 Meters
Rest 90 seconds

Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
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