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Competitive  Fitness 09.01.15

1
Sep

Competitive  Fitness 09.01.15

Prep Work
2X30
Table top stretch

Couch stretch

Soleus stretch
Workout of the Day

A.

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.

Every two minutes, for 20 minutes (10 sets):

Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
C.

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep
Followed by…
D.

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 2 reps @ 90% of today’s heavy single
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:

Row 1000 meters @ 2 seconds faster than your 5k PR Pace

Rest 45 seconds
Cool Down

Mobility

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