October 3, 2015 – Competition

Workout of the Day
A.
Ten sets of:
Banded Deadlift x 1 rep @ 55%
Rest 30 seconds

B.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps
Set 1 – @ 60%
Set 2 – @ 65%
Set 3 – @ 72% (2% heavier than last week)

C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 800 meters
50 meter Farmers Carry (24/16 kg)
15 Double Kettlebell Shoulder to Overhead (24/16 kg)
50 meter Farmers Carry (24/16 kg)
12 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)
50 meter Farmers Carry (24/16 kg)
9 Double Kettlebell Thrusters (24/16 kg)
50 meter Farmers Carry (24/16 kg)

D.
Every minute, on the minute, for 10 minutes (5 sets):
Minute 1 – 12 GHD Sit-Ups
Minute 2 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

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

Six sets of:
90 Seconds of Running @ 90-95%
Walk/Jog until recovered enough to repeat effort
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