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Competitive Fitness 08.21.15

21
Aug

Competitive Fitness 08.21.15

Prep Work3X10 Pass throughs

3X5 Jerk balances

5-8 min mobility
Workout of the Day

A.

Every 2 minutes, for 10 minutes (5 sets):

Jerk x 1 rep @ 85-95%
Hold your receiving position for 1-2 full seconds before recovering your feet.
B.

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 – 5 reps @ 80%

*Set 8 – 5 reps @ 80%

*Set 9 – 5 reps @ 80%

*Set 10 – 5 reps @ 80%

Rest exactly 2 minutes between sets.
C.

I.

For time:

50 Calories of Assault Bike
Rest until the running clock reaches 5:00, and then…
II.

Three rounds for time of:

50-Foot Handstand Walk

10 Squat Snatches (135/95 lbs)
Rest two minutes, and then…
D.

For completion, not time:

20/15 Strict Supinated-Grip Pull-Ups

400 Meter Farmer’s Carry (100/70 lbs per hand – walk at normal pace, don’t run)

20/15 Strict Supinated-Grip Pull-Ups
Cool Down

Mobility

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