Competitor – Wednesday, July 20th, 2016

Wednesday 160720

Workout of the Day

++++ Early Session ++++

1) Strength

Front Squat

70% x 3 x 3

2) Strength Accessory

Three sets, tri-set:
a. DB Step ups, x6 left, x6 right
Rest 1 minute
b. Glute Ham Raises, x6-10
Rest 1 minute
c. DB Weighted Sit up, x20 (feet anchored/db across chest)

3) Conditioning

For time:
Row 500 meters

++++ Evening Session ++++

1) Weightlifting

a. Clean & Jerk

(70% x 1, 75% x 1, 80% x 1) x 2

*Complete each set on a 90 second clock.

b. Snatch

(70% x 1, 75% x 1, 80% x 1) x 2

*Complete each set on a 90 second clock.

2) Gymnastics Conditioning

AMRAP in 7 minutes:
1-2-3-4-5-6-7…. Ring Dips
7 Toes 2 Bar

*Dips increase by 1 rep each round while T2B remain at 7 each round. Goal is unbroken T2B. Once a set is broken, drop T2B reps to 6 each round until broken again, etc. Muscle up into the ring dips.

3) Conditioning

In teams of 2, alternating between six rounds for time of:
Sandbag/KB Carry, 400 meters
8 Dead-lifts, 365/255

Use a single 1.75/1.25 kettle bell for the farmer’s carry. Sandbag should be carried over the shoulder.

Post results to FB comments.