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Competitive Fitness 04.08.15

8
Apr

Competitive Fitness 04.08.15

Prep Work
Foam Roll 2-4 min each Quads/Hips/back
3-5 Min Ankle+Squat prep (Soleus stretch/ Wall Facing squats/Goblet squats

Workout of the Day
*OFF-SEASON PROGRAM*

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Five sets of:
Hang Clean + Clean
Rest as needed

C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

Cool Down
Mobility
Post results

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