Competitive Friday 1-16-15

Prep work
50′ duck walk
50′ broad jump
2X lunge strict press 7-10 each side

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%
C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)
Rest exactly 3 minutes, and then…
For time:
Row 750 Meters
Rest until the running clock hits 12:00, and then repeat all of the above.
Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32
Round 2 – 2 rds + 22 reps, 2:40
D.
Three sets, not for time, of:
Freestanding Handstand Hold x 45 seconds
(use a spotter or nose to wall variation if you need it – the goal is 45 consecutive seconds upside down)
Prone Trap-3 Raises x 8-10 reps @ 2111
Dragon Flags x 6 reps @ 3111

Cool down
Mobility
Post results

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