COMPETITORS 8.29.15/8.30.15

August 28, 2015

8.29.15 Saturday

Active Recovery/ Rest Day

8.30.15 Sunday

A. OLY
Clean and Jerk complex-
clean pull+clean+5 sec eccentric to below knee+1 sec pause at knee then clean+jerk
-add 5 pounds from last week

B. WORKOUT OF THE DAY
“Lumberjack 20”
For time:
20 Deadlifts (275,185)
Run 400m
20 Kettlebell swings (70,53
Run 400m
20 Overhead Squats (115,75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24,20)
Run 400m
20 Squat Cleans (115,75)
Run 400m

C. CORE
4 rounds not for time
15 Banded Pull Aparts
10 Plate Front Raise
5 Heavy BB Shrugs
Post your results to the Whiteboard.

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