October 24, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 70%

B.
Deadlift
*Set 1 – 4 reps @ 60%
*Set 2 – 6 reps @ 70%
*Set 3 – 6 reps @ 78% (up 2% from last week)
Rest 2-3 minutes between sets

C.
For time:
100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)
*Start the workout by performing 5 burpees.
**Perform 5 burpees every minute.

D.
Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps
(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed

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

Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace