October 17, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%

B.
Deadlift:
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76% (up 2% from last week)
Rest 3 minutes between sets.

C.
Three sets of:
60 Calorie Assault Bike
40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry
20 Burpee Box Jump Overs (24″/20″)
40 Kettlebell Swings (32/24 kg)
Rest 4 minutes

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

Run 3 Miles @ 80% of your 1-Mile time trial pace

E.g., if your 1-mile PR is 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.
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