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Competitive Fitness 07.28.15


Competitive Fitness 07.28.15

Prep Work

3X10 Lat pull ups

2X30 Banded lat stretch

2X30 Couch stretch
Workout of the Day

TRANSITION WEEK…this week it is encouraged that everyone move at

75-80% effort. Next week we will do some baseline testing leading into

our first official off-season cycle.

Three sets, not for time, of:

15′ Legless Rope Climb x 1 rep

(start from seated position on the floor)

20 Meter Handstand Walk

Strict Toes to Bar x 6-8 reps @ 2110

Four sets of:

Bulgarian Split Squats x 10 reps each leg @ 30X1

Rest 45 seconds between legs, and 90 seconds after the set

Strict Handstand Push-Ups x Max Reps

Rest 15 seconds

Assisted Strict Handstand Push-Ups x 8-10 reps

Rest 90 seconds

Three sets of:

Partner Glute-Ham Raises x 8 reps @ 20X1

Rest as needed

Weighted Plank Hold x 60 seconds

Rest as needed

Three sets of:

100 Calories of Assault Bike

Rest 4 minutes
If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.
Cool Down


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