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Competitive Fitness 07.13.15


Competitive Fitness 07.13.15

Prep Work2X30

Table top stretch

Couch stretch

Soleus stretch
Workout of the Day


Five sets of:

Front Squat x 2 reps

Rest as needed
Build over the course of the five sets to today’s heavy double.

Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 5 reps @ 3-5% more than you used last Monday

Four sets, not for time, of:

Banded Hip Bridges x 60 Seconds

1 Legless Rope Climb

Seated Goodmornings x 8-10 reps 75/55

1 Legless Rope Climb
Optional Additional Conditioning Session

If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Five sets of:

Run 800 Meters @ 80%

Run 400 Meters @ 40-50%
Cool Down

Post results
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