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Competitive Fitness 08.30.14

29
Aug

Competitive Fitness 08.30.14

Prep Work
Team stretch

Workout of the Day
A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)b
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

D.
For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

Cool Down
Mobility
Post results

2 Responses

  1. Front Squat – heavy single 295

    – Snatch – heavy single 205

    – Clean and Jerk – heavy single 265

    – Back Squat – heavy single- 345 missed 365

    – Pause Back Squat – 3 x 3 275

    I was pretty smoked today. Felt slow and heavy

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