September 26, 2015 – Competition

Workout of the Day
A.
Twelve sets of:
Banded Deadlift x 1 rep @ 50% or 1-RM Deadlift
Rest 30 seconds

B.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 70%

C.
For time:
100 Front-Racked Barbell Lunges
(these may be performed either as walking lunges, or alternating reverse lunges)

A good goal would be to complete this using a barbell loaded to your bodyweight. For many of you, that goal will be unrealistic. Please choose a load that will be challenging, and if you find that the load you’ve selected becomes potentially unsafe, drop the weight down a bit and note how many reps were achieved at each weight. This workout is not meant to be performed quickly…it’s just a grind that we want you to get through, so choose the heaviest load you can safely handle.

D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 12 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

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

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