October 20, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B.
Take 15-20 minutes to build to today’s heavy Front Squat

C.
Four sets of:
Tall Box Jumps x 4 reps
(these should be as high as you’re capable of jumping, and you should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time)
Rest 60-90 seconds

D.
For Time:
20 Back Squats (225/155 lbs)
150 Double Unders
15 Back Squats (255/170 lbs)
100 Double Unders
10 Back Squats (275/185 lbs)
50 Double Unders

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

Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes