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Competitive Fitness 08.16.14

15
Aug

Competitive Fitness 08.16.14

Prep Work
Team Stretch

Workout of the Day
A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean,
and then…

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

D.
Three sets, not for time, of:
Weighted Hip Extension x 8 reps @ 2013
Rest as needed
Sit-Ups x 15 reps
Rest as needed

Cool Down
Mobility
Post results

1 Response

  1. Prep work completed- then Clean’s worked up to new PR 115 lbs… feels good but need to work on keeping my core solid and not hunching forward. Then for the fun 8 rounds- (I scaled…) 200 meter run, 10 box jump overs, and a clean. (Started with 95 and made one round of that, then droped it down to 85- for seven sets. I was a good one- then I did the weighted hip pulses and weighted sit-ups with 35 lbs.

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