Competitive Wednesday 7-16-15

Prep Work
Posterior chain+Ankle prep 5min

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Three sets for times of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

D.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
Banded March + Weighted Anterior Loading x 3 minutes
(Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)
Rest 60 seconds

 Cool Down
Mobility
Post results

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