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Competitive Fitness 04.28.15

28
Apr

Competitive Fitness 04.28.15

Prep Work:

Work on any  mobility before the Squats.  Take a few min and address it as much as needed.

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.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed

You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.

C.
Three sets of:
Snatch-Grip Deadlift from 2″ Plates x 4-6 reps @ 3111
Rest 90 seconds
Seated Dumbbell Press x 6-8 reps @ 2011
Rest 90 seconds

D.
Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

Cool Down:

Mobility

Post Results.

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