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Competitive Fitness 07.15.15

15
Jul

Competitive Fitness 07.15.15

Prep WorkPosterior chain+Ankle prep 5min
Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

Clean x 1.1

(rest 10 seconds between singles)
Build over the course of the 8 sets.
B.

Every minute, on the minute…

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep
C.

Three sets for times of:

Run 800 Meters

100 Double-Unders

10 Thrusters (175/115 lbs)

Rest 3 minutes
D.

Three sets of:

GHD Hip Extension + Barbell Row x 10 reps

Rest 60 seconds

Banded March + Weighted Anterior Loading x 3 minutes

(Anterior Loading Meaning a Heavy Sandbag/D-Ball/Medicine Ball)

Rest 60 seconds
 Cool Down

Mobility

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