Competitive Fitness 08.17.15

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
(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 – use slightly more load or bump your hands narrower than you had last week)
B.

I.

Every minute, on the minute, for 5 minutes:

High Hang Snatch x 1 rep @ 70%

(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
II.

Every minute, on the minute, for 5 minutes:

Snatch from 2″ Below the Knee x 1 rep @ 75-80%

(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
III.

Every minute, on the minute, for 5 minutes:

Snatch x 1 rep @ 80-85%
C.

Five sets of:

40/30 Calories of Assault Bike

7/5 Ring Muscle-Ups

Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
D.

Three sets of:

Dumbbell Rollback Extensions x 8 reps

Rest as needed

Reverse Snow Angles x 15-20 reps

Rest as needed

*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds

Rest as needed
*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.
Cool Down

Mobility

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