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Competitive Fitness 05.15.15

15
May

Competitive Fitness 05.15.15

Prep work
Hip/OVHD mobility 5-10 min

Workout of the Day
A.
Three sets of:
Tall Box Jump x 1.1.1.1.1
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes
C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk
D.
For time:
Row 2000 Meters
40 Burpees Over the Erg
20 Overhead Walking Lunges (175/115 lbs)

Cool down
Mobility
Post results

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1 Response

  1. Sandra

    Tall Box Jump x 1.1.1.1.1
    (rest 10 seconds between jumps, step down to a smaller box between reps)
    Double-Unders x 40-50 reps
    Handstand Walk x 10-15 Meters
    B.
    Back Squat
    *Set 1 – 5 reps @ 65-70%150
    *Set 2 – 3 reps @ 75-80%165
    *Set 3 – 1 rep @ 85-90%190
    *Set 4 – 1 rep @ 90-95%215
    *Sets 5-8 – Find new 1-Rm
    220
    225
    235 pr new
    Rest 2-3 minutes
    C.
    Hip flexor pn worked up to 125
    D.
    Bench core work
    Pull ups dips
    3×10 15lb
    3×10 25 lbs

    Hip exercises
    Called it a day

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