Competitive Wednesday 11-4-15

Prep Work
5 Min General body W.U.
5 Min Dynamic W.U.
5 Min barbell warmup

Workout of the Day
A.
Every minute, on the minute, for 10-15 minutes:
Push Press x 1 rep

Take 10-15 minutes to build to today’s heavy single.

B.
Three sets of:
Close Grip Bench Press x 3 reps
rest 45 seconds
Nuetral Grip Bench Press x 3 reps
rest 45 seconds
Wide Grip Bench Press x 3 reps
rest 45 seconds

Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.

C.
Ten rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings (24/16 kg)

immediately followed by…

For time:
20 Ground to Overhead (135/95 lbs)

Post your total time to comments. If you happen to note time for the ten rounds, and then your total time, post both.

D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest as needed
Lateral Side Leg Raises x 45 seconds each leg
Rest as needed

Cool Down
Mobility
Post results

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