September 30, 2015 – Competition

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

D.
Three sets of:
Banded Hamstring Curl x 60 seconds
Rest as needed
Weighted Hip Thrusts x 10 reps @ 21X1
Rest as needed
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