Competitor – Friday, August 5th, 2016

Friday 160805

Workout of the Day

++++ Early Session ++++

1) Weightlifting

a. Power Snatch – work up to a heavy single. No more than two misses total.

80% x 1
85% x 1
90% x 1
95% x 1

*Complete each set on a 90 second clock.

b. Clean Pulls

105% x 2
110% x 2
115% x 2
90% x 2

*Complete each set on a 2 minute clock. Use straps to save hands.

2) Barbell Conditioning

For time:
50 Shoulder to Overhead, 135/95

3) Conditioning

Five rounds, each for time of:
Assault Bike, 2 minutes
Rest 30 seconds
Stone Bear Hug Carry, 320 feet

*Rest 3 minutes between rounds.
*Maintain 65+ RPM on bike.
*320 feet = 80 feet there and back x 2
*Use between 90-100#/65-75# stone.

++++ Evening Session ++++

1) Accessory

Four sets of:
a. Inverted Pull ups x 25 reps
ss w/
b. Glute Ham Raises x 6-8 reps

*Complete on a 3.5 minute clock.

2) Recovery Work

Row at an easy pace for 5 minutes

3) Soft Tissue Work

Spend 10 minutes straight on a PVC pipe rolling out every inch of your body. All nooks and crannies.

Post results to FB comments.