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Competitive Fitness 07.03.15

3
Jul

Competitive Fitness 07.03.15

Prep Work
Prep work

2X30

Table top stretch

Couch stretch

Soleus stretch

5-8 min thoracic mob
Workout of the Day

A.

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.
B.

Every two minutes, for 16 minutes (8 sets):

Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.
C.

“Kill Cliff Granite Games Qualifier Week 3”

Complete as many rounds and reps as possible in 17 minutes:

50 Calorie Row

50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)

50 Shoulder to Overhead (115/85 lbs)

50 Box Jumps (24″/20″)
D.

Three sets of:

Sumo-Semi-Stiff Leg Deadlifts x 8 reps

Rest as needed

Stationary Dips x 20-30 reps

Rest as needed
Optional Additional Conditioning Session

Hike for 40-60 minutes – steep terrain if possible
Cool Down

Mobility

Post results

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.”
~ Pattie Sue Plumer

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