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Competitive Fitness 08.29.15

28
Aug

Competitive Fitness 08.29.15

Prep Work
2X30 Table top stretch

2X10 Pass throughs

2X5 Tall jerks
Workout of the Day

A.

Every 2 minutes, for 12 minutes (6 sets):

Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk
B.

Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.
C.

Every 4 minutes, for 20 minutes (5 sets), for times:

15/10 Calories of Assault Air Bike

3 Hang Squat Cleans (225/155 lbs)

2 Shoulder to Overhead (225/155 lbs)
D.

Five sets of:

Nose-to-Wall Handstand Push-Ups x 5 reps

Nose-to-Wall Handstand Hold x 30 seconds

Strict Ring Pull-Ups x 10 reps
Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.
Cool Down

Mobility

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