September 8, 2015 – Competition

Workout of the Day
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.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C.
Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed

In just three attempts, find today’s “heavy.”

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single

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

Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm

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