Tuesday 151103

21-18-15-12 reps

Deadlift 225/155#

Run 460m after each set

Competition:

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps.

*If you have a tendency to go wide with your feet on a heavy Power Clean, catch all these reps just above parallel, and assure your footwork is dialed in.

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):Clean Pulls x 2 reps

B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps

Note load used and number of double-unders achieved.

D.

5 sets, not for time of:

12 GHD Sit-Ups

Handstand Walk 50ft