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Competitive Fitness 04.22.15

22
Apr

Competitive Fitness 04.22.15

Prep Work
Foam roll-Upper back, quads, hamstrings and glutes Minimum of 5 min

Workout of the Day
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 + Front Squat + Clean
Rest as needed

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.
For time:
500 meter row
15 Front Squats (155/105 lbs)
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders

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