November 11, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 16 minutes:
Split Jerk x 1 rep

Build over the course of the 16 sets, to today’s heavy 1-RM.

B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

C.
Three sets of:
Close Grip Bench Press x 3 reps
rest 45 seconds
Nuetral Grip Bench Press x 3 reps
rest 45 seconds
Wide Grip Bench Press x 3 reps
rest 45 seconds

Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.

D.
Three sets of:
Banded March x 2 Minutes
Rest as needed
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