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Competitive Fitness 07.29.15

29
Jul

Competitive Fitness 07.29.15

Prep workMobilize for the desired work…be realistic and safe with your abilities.
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.

A.

Three sets, not for time, of:

Muscle-Ups with Isometric Hold x 3-6 reps

(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)

Overhead Weighted Pistols x 3-4 each leg

B.

Three sets of:

Tall Snatch x 3 reps

Rest as needed

Sotts Press x 3 reps

Rest as needed

C.

Eight sets of:

Snatch x 2 reps @ 70-75%

Rest as needed

Focus on speed and mechanics.

D.

Three rounds for time of:

Row 1000 Meters

Bench Press x 15 reps

(males = bodyweight; females = .75 bodyweight)
Cool down

Mobility

Post results
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