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Competitive Fitness 09.19.15

19
Sep

Competitive Fitness 09.19.15

Prep Work
Team stretch

Workout of the Day
A.
Front 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 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

B.
“Miller Time”
Ten rounds for time of:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
300 Calories of AirDyne

Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

Cool Down
Mobility
Post results

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