Competitive Fitness 08.10.15

Prep Work

2X10 Wall facing squats

2X 10 Banded OHS

additional mob 5-8min
Workout of the Day

A.

Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311

Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.

Every 2 minutes, for 20 minutes (10 sets), of:

2-Position Snatch with Pauses

(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)
Start at roughly 70-75% 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 10 reps

Rest 30 seconds

Single Arm Dumbbell Rows x 8 reps each arm @ 21X1

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.

Seven sets of:

Row 300 Meters

15/10 Ring Push-Ups

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

Mobility

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