Competitive Saturday 10/10/15

Prep work
Team stretch

Workout of the Day
A.
Eight sets of:
Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell
Rest 30 seconds
B.
Deadlift:
Set 1 – 6 reps @ 60%
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 74% (up 2% from last week)
Rest 3 minutes between sets.
C.
For time:
20 Calories of Rowing on Concept 2
20 Dumbbell Thrusters (55/35 lbs)
19 Calories of Rowing on Concept 2
19 Dumbbell Thrusters
18 Calories of Rowing on Concept 2
18 Dumbbell Thrusters
and so on, down to…
1 Calorie of Rowing on Concept 2
1 Dumbbell Thruster
D.
For completion:
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters

Cool down
Mobility
Post results

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