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Competitive Fitness 07.21.15

21
Jul

Competitive Fitness 07.21.15

Prep workShoulder prep 5-8 min
Workout of the Day

A.

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

Jerk from Behind the Neck x 1 rep

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
B.

Strict Overhead Press

* Set 1 – 5 reps @ 80-85%

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

* Set 5 – 1 rep @ 100-105%

Rest 2-3 minutes between sets.
C.

Five rounds for time of:

Run 400 Meters

10 Alternating One-Arm DB Snatch (70/50 lbs)

8/6 Muscle-Ups

****Scale to a strict transition+Dip w/band if needed
Cool Down
Mobility

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