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Competitive Fitness 09.23.15

23
Sep

Competitive Fitness 09.23.15

Prep Work
Same as GF
Workout of the Day

A.

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

Power Jerk + 2 Split Jerks

(pause for 3 seconds in receiving of both split jerks)
B.

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

Bench Press x 5 reps @ 80-85% of last week’s 2-RM
C.

Complete as many rounds and reps as possible in 20 minutes of:

4 Muscle-Ups

8 Strict Handstand Push-Ups

16 Kettlebell Swings (32/24 kg)
D.

Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

Weighted Hip Thrusts x 8-10 reps @ 21X1

Rest as needed
Cool Down

Mobility

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