November 14, 2015 – Competition

Workout of the Day
A.
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 84% (up 2% from last week)
Rest 2-3 minutes between sets

B.
Three sets of:
3 Deadlift to Knees + 1 Finish @ 65%
(pause 2 seconds with each rep at the knee)
Rest as needed

C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Box Step-Over (55/35 lb DBs)
Dumbbell Front Squat (55/35 lb DBs)
Dumbbell Shoulder to Overhead (55/35 lb DBs)

D.
For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

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

Three sets of:
Run 1200 Meters @ 85-90% of your 1-Mile PR Pace
1:1 Work:Rest Ratio
(i.e., if your 1200 meters took you 6:00, rest 6 minutes before starting your next set)