November 17, 2015 – Competition

Workout of the Day
A.
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls

B.
Take 15-20 minutes to build to today’s 3-RM Back Squat

C.
Complete as many reps as possible in 6 minutes of:
Back Squats @ 80% of today’s 3-RM

*Penalty – each time you rack the barbell, perform 5 burpees.

D.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
Rest 30 seconds
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest 30 seconds
20-25 GHD Sit-Ups
Rest as needed

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 @ your 5000 meter PR pace
Rest 2 minutes