Competition Workout of the Day A. Eight sets of: Tempo Front Squat @ 31X1 + Front Squat Rest 2-3 minutes Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible. B. Three rounds for time of: 10 Power Cleans (135/95 lb) 20 Barbell Weighted Walking Lunges (135/95 lb) 30 Pull-Ups Rest exactly 3 minutes, and then . . . C. Three rounds for time of: Run 800 Meters 30 Kettlebell Swings (32/24 kg) Performance Workout of the Day A. Four sets of: Turkish Get-Ups x 2 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds B. Three rounds for time of: Power Clean x 10 reps (135/95 lbs) Hand-release Push-Ups x 20 reps Double-Unders x 30 reps Fitness Fitness Workout of the Day A. Four sets of: Turkish Get-Ups x 2 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 3 Man-Makers 6 Broad Jumps 9 Sit-Ups OJO OJO OJO OJO OJO OJO Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Posted on: Thu, 26 Sep 2013 03:52:26 +0000
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