Competitive Wednesday 1-28-15

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
B1.
Two rounds for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
Rest 5 minutes, and then…
B2.
Two rounds for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups
Rest 5 Minutes, and then…
B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (30/20 lbs)
25 Chest-to-Bar Pull-Ups
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Banded good mornings x 12-15
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Assault Bike Time Trials
For max Calories:
5 Minutes of Assault Bike
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Assault Bike
Rest 8 minutes
3 Minutes of Assault Bike
Rest 6 minutes
2 Minutes of Assault Bike
Rest 4 minutes
1 Minute of Assault Bike

Cool down
Mobility
Post results

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