November 3, 2015 – Competition

Workout of the Day
A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

*Goal is for each set to be heavier than last week.

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Squats (185/125 lbs – taken from the floor)
10 Burpees Over the Barbell

D.
Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 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.)

Perform the following at your 5k PR pace:
Run 800 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 1600 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 800 Meters