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Competitive Fitness 09.18.15


Competitive Fitness 09.18.15

Prep Work
2X10 Pass throughs

2X10 BTN Strict press

5-8min additional mob

Workout of the Day


Take 15-20 minutes to find your 1-RM Snatch


Every minute, on the minute, for 10 minutes:

8 Chest-to-Bar Pull-Ups

2 Snatches
Rules of “Commitment”:

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.

**You are only allowed two snatch attempts in each minute.

***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
Rest until fully recovered, and then…

Strict Handstand Push-Up Density

For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
Optional Additional Conditioning Session

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

Run 16000 meters
Please note and record your results to comments. Please also note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.
 Cool Down


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