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Competitive Fitness 06.26.15

26
Jun

Competitive Fitness 06.26.15

Prep Work

2X30

Table top stretch

Couch stretch

Soleus stretch
Workout of the Day

A.

Five sets of:

Front Squat x 2 reps

Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90
B.

Kill Cliff Granite Games Qualifier 15.2

Against a running clock, starting at 0:00 and running up to 20:00…
0:00 to 6:00

Establish a 1-RM Snatch
6:01 to 14:00

Complete as many rounds and reps as possible of:

30 Double-Unders

15 Chest-to-Bar Pull-Ups

30 Double Unders

15 Toes-to-Bar
14:01 to 20:00

Establish a 1-RM Snatch
C.

Every two minutes, for 10 minutes (5 sets):

Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.
D.

Three sets of:

Partner Glute-Ham Raises x 8-10 reps @ 3011

Rest as needed

Weighted Plank Holds x 60 seconds

Rest as needed
 Cool Down

Mobility

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1 Response

  1. Jonathan.

    A. Five sets x FSq. x 2 @ percentages – 65, 75, 85, 90, 90 -260-300-340-360-360. The last few were grinders. No going to lie, front squat has not felt good for going on over a month now. Still squatting in regular training shoes. Even when at higher loads.

    B.15.2

    Against a running clock …

    minutes 0:00 to 6:00 (1RM Snatch) – legs not feeling it today, power snatch 225

    minutes 6:01 to 14:00 – only completed one full round, made it to 13 T2B. Goal in this was to move through DUs, as I did. C2B and T2B were singles, T2B strung three together here and there.

    minutes 14:01 to 20:00

    Establish a 1-RM Snatch
    C. Powered 205, kept missing 225, then pull 235/240 a number of times, couldn’t stick it.

    No time for remainder.

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