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Competitive Fitness 09.12.15

12
Sep

Competitive Fitness 09.12.15

Prep Work
Team stretch
Workout of the Day

A.

Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.
B.

For time:

Row 2000 Meters

30 Shoulder to Overhead (135/95 lbs)

60 Pull-Ups
Rest until the running clock reaches 20:00, and then…
C.

For time:

Row 1000 Meters

20 Shoulder to Overhead (135/95 lbs)

40 Pull-Ups
Rest until the running clock reaches 30:00, and then…
D.

Complete as many rounds and reps as possible in 10 minutes of:

135/95 lb Overhead Walking Lunges x 20 Meters

(Muscle-Up + 3/2 Ring Dips) x 3 reps
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)
60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.
Cool Down
Mobility

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