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Competitive Fitness 09.16.15

16
Sep

Competitive Fitness 09.16.15

Prep Work
Same as GF
Workout of the Day

A.

Every 2 minutes, for 12 minutes (6 sets) of:

2-Position Snatch @ 70-80%

(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
B.

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

Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
C.

“Khufu”

For time:

10 Power Cleans (205/145 lbs)

20 Strict Handstand Push-Ups

30 Alternating Dumbbell Snatch (75/55 lbs)

40 Wall Ball Shots (20/14 lbs)

50 Calorie Row

40 Wall Ball Shots (20/14 lbs)

30 Alternating Dumbbell Snatch (75/55 lbs)

20 Strict Handstand Push-Ups

10 Power Cleans (205/145 lbs)
D.

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed
Cool Down

Mobility

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