Friday 082115

Friday 082115

WORKOUT OF THE DAY

4x5 Anderson Squat 

4x20 Banded Clam Shells 

CONDITIONING

AMRAP3

5 Front Squat 135/95

8 Burpee over the bar

Rest 3:00

AMRAP3

5 HPC 135/95

8 candlesticks

Rest 3:00

AMRAP3

5 S2OH 135/95

8 HRPU


 

RECIPE

"Breakfast Pizza Quiche from One Pot Paleo" on Primally Inspired.

 

**COMPETITION CLASS**

A.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%

Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats

Finish each set as quickly as possible and note times for each.

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

D.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)



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