Competitive Wednesday 1-21-15

Prep work
500 m row
2X 10 drinking birds
2X 10 leg pumps
50′ inch worm push ups

Workout of the Day
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats
Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
OVHD band pull x 10
Rest 45 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Five sets of:
30/20 Calories on Assault Bike
10 Strict Handstand Push-Ups (to Deficit if possible)
15 Chest-to-Bar Pull-Ups (focus on relaxed rhythm and efficiency)
20 Tempo Push-Ups @ 1111
30/20 Calories on Assault Bike
Rest 30 seconds
60 Seconds of Hip Flexor/Quad Stretch (tighter side)
60 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 30 seconds

Cool down
Post results

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