Call Us: (509) 895-5624

Competitive Fitness 08.14.15

14
Aug

Competitive Fitness 08.14.15

August 14, 2015 – Competition
Prep work

OVHD mobility+

3X5jerk balance
A.

Every 90 seconds, for 9 minutes (6 sets):

Jerk x 2 reps @ 75-90%

Use jerk blocks if possible. 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:

Row 300/250 Meters

3 Power Snatches @ 70% of 1-RM Snatch

6 Overhead Squats

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.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

D.

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

4 Muscle-Ups

8 Strict Handstand Push-Ups to 4″/2″ Deficit

12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)
Cool down

mobility

Post results

Leave a Reply