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Competitive Fitness 04.06.15

6
Apr

Competitive Fitness 04.06.15

Prep Work
3X30 Squat test-Stir around in the bottom position driving knees out while still maintaining a flat foot.
3X10 Jump stars
50′ Inch worm push up

Workout of the Day
*OFF-SEASON PROGRAM*

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.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

Cool Down
Mobility
Post results

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