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Competitive Fitness 09.11.15

11
Sep

Competitive Fitness 09.11.15

Prep Work
Barbell/CleanJerk prep 5-8 mobility work
Workout of the Day

A.

Build quickly to 85% of your 1-RM Clean & Jerk, and then…
For time:

10 Clean & Jerks @ 85% of 1-RM
*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
Please note your time and the weight used.
B.

Ten sets of:

Back Squat x 2-3 reps

(all sets performed between 90-95% of your 1-RM)

Rest 3 minutes between sets.
C.

For time:

50 Calories of Assault Bike
Rest until the clock reaches 5:00, and then…
D.

For time:

Perform your Penalty Calories of Assault Bike*
Rules/Penalties: 

Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.

Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”
Cool Down

Mobility

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