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Competitive Fitness 05.13.15

13
May

Competitive Fitness 05.13.15

Prep Work
50′ Inchworm pushup
2X30 Table top stretch
2X30 Couch stretch
Mobility of your choice 3-6 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.
Take 15-20 minutes to build to today’s 1-RM Clean

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups
Row 1000 meters
25 Chest-to-Bar Pull-Ups

Cool Down
Mobility
Post results

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