June 24, 2013 – Competition

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

*worked to 235 single

B.
Six sets of:
Power Snatch from Mid-Thigh x 6 reps
(these should be fast and continuous, like this.)
Rest as needed, work up as heavy as you can, but stay focused on barbell speed.

*worked to 95lbs
C.
Back Squat
*Set 1 – 5 reps @ 65-70% - 205lbs
*Set 2 – 3 reps @ 75-80% - 235lbs
*Set 3 – 1 rep @ 85-90% - 245lbs
Rest 2-3 minutes between sets.
D.
Every two minutes, for 12 minutes (6 sets):

Back Squat x 6 reps @ 75% of 1-RM

working sets of 205lbs