September 25, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B.
Take 20 minutes to build to today’s “heavy” Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 75% of 1-RM

D.
Two sets for times of:
Row 1500/1200 Meters
30 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 12:00.

Note both times and total working time: e.g., 5:32 + 5:41 = 11:13
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