April 21, 2012 – Competition (May 4)

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
20 Double-Unders

B.
Three sets of:
135/95 lbs Back Squat x 5 reps
Rest as needed

Barbell must start on the ground for each of these sets – practicing quickly getting barbell from ground to back.

then….

For time:
50 Unbroken Back Squats (135/95 lbs)

C.
For time:
40 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
Run 400 Meters
30 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
Run 400 Meters
10 Pull-Ups
20 Shoulder to Overhead (65/45 lbs)

D.
Three sets of:
6-8 Dumbbell Snatches (100/70 lbs)
Rest 2 minutes

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Nathan Hansen
Nathan Hansen
April 21, 2012 5:08 pm

A)Done All but the last set unbroken. Got caught up at 18.

B)Done,
I forgot to write my time down as I finished, but done. What a crazy lower back fatigue this caused.

C)10:59. The first 20 s2oh I broke up into sets of 10, pull ups were done in sets of 20. SEcond set was unbroken, as well as the third.

D) Did not have a 100lb dumbbell So I used a 2 pood kettlebell.