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Competitive Fitness 08.22.14

21
Aug

Competitive Fitness 08.22.14

Ok, so the first workout for the team series has been announced below is the demo video. Every one still has plenty of time to sign up. (click here) to register. Its going to be fun and they have a scaled division which I think most people are doing. We will be giving prizes for the top 3 teams in the gym so don’t miss out. If your excuse is that you aren’t going to win so why compete, that is not a good enough excuse. Register and have some fun with everyone.  (click here )for more info on the scaled movements.

Prep Work
Same as GF

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

If you are going to be doing your team training Saturday consider cutting out the Double-Unders…Hint…Hint…

D.
Three sets of:
Partner Glute-Ham Raises x 8-10 reps
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Cool Down
Mobility
Post results

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