November 7, 2015 – Competition

Workout of the Day
A.
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 82% (up 2% from last week)
Rest 2-3 minutes between sets

B.
Three sets of:
3 Deadlift to Knees + 1 Finish @ 60%
(pause 2 seconds with each rep at the knee)
Rest as needed

C.
1.
For time:
Row 2000 Meters

Rest until the running clock reaches 10 minutes, and then…

2.
Every minute, on the minute, for 18 minutes:
4/3 Strict Pull-Ups
8 Dumbbell Thrusters (55/35 lb DBs)

When the running clock reaches 30:00…

3.
For time:
50 Calorie Assault Bike or Row

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

Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes