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Competitive Fitness 08.19.15

19
Aug

Competitive Fitness 08.19.15

Prep WorkShoulder mob 5-8 Min
Workout of the Day

A.

Three sets, not for time, of:

Strict Handstand Push Ups x 8-10 reps

(go to a deficit if this rep range is easy)

Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1

(try to pin your chest to the bar for a full second)

L-Sit Hold x 30-45 seconds
B.

Every minute, on the minute, for 30 minutes:

Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups

Minute 2 – 8 Push Press (135/95 lbs – taken from ground)

Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)
C.

Three sets of:

*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1

Rest as needed

*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
D.

Three sets of:

Glute Ham Raises x Max Reps @ 20X1

Rest as needed

Face-Down Chinese Plank x 60 seconds

Rest as needed
Cool Down

Mobility

Post reuslts
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