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Competitive Fitness 09.14.15

14
Sep

Competitive Fitness 09.14.15

Prep Work
Barbell prep+OVHD Mobility 5-8 min
PROGRAM NOTE – This week we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycle’s emphasis will be heavily influenced on what we see in the testing results this week. Thank you!
Workout of the Day

A.

Every 3 minutes, for 15 minutes (5 sets) of:

3-Position Snatch @ 70-75% of 1-RM Snatch

(high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
Focus on perfect mechanics and positioning.
B.

Back Squat:

* Set 1 – 5 reps @ 55%

* Set 2 – 3 reps @ 65%

* Set 3 – 1 rep @ 75%

* Set 4 – 1 rep @ 85%

* Set 5 – 1 rep @ 90%

* Set 6 – 1 rep @ 95%

* Set 7 – 1 rep @ 101-102%

* Set 8 (optional) – Exceed Set 7 weight

Rest as needed, but at least 3 minutes between sets of singles.
C.

For time:

50 Meter (150 foot) Handstand Walk
D.

“2014 Team Series Event 4″

30 Calorie Row

30 Bar-Facing Burpees

30 Hang Cleans (135/95 lbs)
Cool Down

Mobility

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