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Competitive Fitness 01.13.15

12
Jan

Competitive Fitness 01.13.15

The 2015 season begins with the worldwide Open competition. (Click here)

Prep work
Rotator cuff prep 5-7 min

Workout of the Day
A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
Rest 60 seconds
If weather doesn’t permit you to run outside, perform a 40-Meter Shuttle Sprint inside the gym – 10m out, 10m back, 10m out, 10m back.
D.
Four sets of:
Chinese Rows x 5 reps
Rest as needed
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

Cool down
Mobility
Post results

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1 Response

  1. Tiffany

    A. I did 6 reps with a band for the first two sets, and 3 reps for the last set, my arms were pretty sore from yesterday and my week off! The L sits I held for about 20 secondseach, the handstands I did a minute each time.

    B Snatch and overhead squat first 2 reps at 75lbs, rest of the sets at 80lbs.

    C. I did all ten sets, I did the air dyne, and the skinny red band for muscle ups, 75 lbs for push press!

    D. Ran out of time.

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