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Competitive Fitness 04.21.15

21
Apr

Competitive Fitness 04.21.15

Prep work
Personal mobility 5-8 min

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
D.
Three sets for max reps of:
30 seconds of Handstand Push-Ups
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Stationary Dips
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
Followed immediately by…
For time:
Row 1000 Meters

Cool down
Mobility
Post results

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