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Competitive Wednesday 6-17-15

16
Jun

Competitive Wednesday 6-17-15

Prep Work
Barbell prep-Take 5 min to get into the challenging positions that you work with. If need be get some mobility work in.

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the ten 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

and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

 

Cool Down

Mobility
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