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Competitive Fitness 08.24.15

24
Aug

Competitive Fitness 08.24.15

Prep Work
2X10 Pass throughs

2X10 Wall facing squats
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 – the priority should be on mobility and movement mechanics, not load used)
B.

Every 2 minutes, for 20 minutes (10 sets), of:

Snatch from Blocks x 2 reps

(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
C.

Three sets of:

Dumbbell Rollback Extensions x 8-10 reps

Rest as needed

Reverse Flys x 15 reps @ 2121

Rest as needed

*Overhand Deadlift Hold x 30 seconds

(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)

Rest as needed
D.

Every 5 minutes, for 25 minutes (5 sets):

Row 500 Meters

10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
Cool Down

Mobility

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