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Competitive Fitness 04.17.15

17
Apr

Competitive Fitness 04.17.15

Prep Work
400M Run
Thoracic/Squat Mobility 5-8 Min

Workout of the Day
A.
Three sets of:
Drop Snatch x 1 rep
(start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement)
Rest as needed

Followed by . . .

Three sets of:
Snatch Balance x 1 rep
(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)
Rest as needed

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D.
For time:
30 Squat Clean & Jerks (155/100 lbs)

Cool Down
Mobility
Post results

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