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Competitive Fitness 08.03.15

3
Aug

Competitive Fitness 08.03.15

Prep Work3 rds

10 Banded pull aparts (Make sure throughout the range of motion you are working on externally rotating the shoulder)

10 banded pass throughs

10 Banded OHS
Workout of the Day

A.

Take 15 minutes to build to a 2-RM Overhead Squat
B.

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

3-Position Snatch with Pause

(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
C.

Three sets of:

Tate Press x 8-10 reps

Rest 30 seconds

Bent-Over Barbell Rows x 8 reps @ 2111

Rest 30 seconds

*Towel Kettlebell Farmers Walk x 60 seconds

Rest 60 seconds
*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.
D.

Six sets of:

30/20 Calories of Assault Bike*

Rest 15-20 seconds

Front-Leaning Rest on Rings x 45-60 seconds

(place rings 2″ off the floor)

Rest 60 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.

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