April 27, 2012 – Competition (May 18)

Workout of the Day
A.
Three sets, not for time, of:
Handstand Push-Ups x 15 reps
Alternating Pistols x 12 reps
Muscle-Ups x 3-6 reps

B.
Take 6-8 sets to build to a 225/135 lb Hang Clean

and then . . .

Three sets of:
225/135 Hang Clean x 3-5 unbroken reps
Rest 3 minutes

C.
Deadlift
Build to 345/225 in 3 sets or fewer

and then . . .

Three sets for times of:
345/225 lb Deadlift x 7 reps
Rest 3 minutes

D.
Row 2000 Meters

Don’t worry as much about time as you do about various pacing strategies. Start experimenting now with a strategy that sounds appealing to you as you prepare for Event #2.