Competitive Wednesday 10-13-15

Prep Work
5 Turkish Getups each side
Barbell mobility 5-8min

Workout of the Day
A.
Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

B.
Six sets of:
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
Rest 90 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Deadlifts (315/225 lbs)
15 Strict Handstand Push-Ups

D.
Three sets, with no rest, of:
Banded Hamstring Curls x 30 reps
Banded Glute Bridges x 30 reps
Banded Lateral Leg Raises x 15 reps each leg

Cool Down
Mobility
Post results

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