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Competitive Fitness 08.07.15

7
Aug

Competitive Fitness 08.07.15

Prep WorkOVHD Mobility 5-8min
If you plan on completing the Cascade Classic Event 1 Break the day into 2 sessions or swap out section B for it instead.
Workout of the Day

A.

Every minute, on the minute, for 10 minutes:

Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
B.

Every 3 minutes, for 15 minutes (5 sets) for times:

15/10 Calories of Assault Bike

4 Power Cleans @ 70% of 1-RM Clean & Jerk

4 Front Squats

4 Shoulder to Overhead
Finish each set as quickly as possible and note times for each.
C.

Ten sets of:

Back Squat

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 2 reps @ 90%

*Set 7 – 7 reps @ 75%

*Set 8 – 7 reps @ 75%

*Set 9 – 7 reps @ 75%

*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.
Set a clock…this should not take more than 30 minutes.
D.

Complete as many rounds and reps as possible in 8 minutes of:

8 Strict Handstand Push-Ups

8 Burpees
Cool Down

Mobility

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