May 15, 2015 – Competition

Workout of the Day A. Three sets of: Tall Box Jump x 1.1.1.1.1 (rest 10 seconds between jumps, step down to a smaller box between reps) Double-Unders x 40-50 reps Handstand Walk x 10-15 Meters B. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 1 rep @ 90-95% *Sets 5-8 – Find new 1-RM Rest 2-3 minutes C. Take 15 minutes to build to today’s 1-RM Clean & Jerk D. For time: Row 2000 Meters 40 Burpees Over the Erg 20 Overhead [...]