Tuesday 082515

Tuesday 082515

WORKOUT OF THE DAY

10x2 Box Squat @50% 

*Rest :45 -:60 between sets

AUX-100 Seated Band Leg Curls

WOD-

PARTNER AMRAP20

6 Tire Flips

20 Burpee over Partner

40 KB Front Rack Reverse Lunge

 

 

RECIPE
"Cranberry Orange Biscuits" on Elana's Pantry

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**COMPETITION CLASS**

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

C.
Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets.

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 80-85% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds under your 5k PR pace
Rest 60 seconds

 

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