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Competitive Fitness 09.25.15

25
Sep

Competitive Fitness 09.25.15

Prep Work3X10 Lateral Lunges

3X20 Hollow rocks

3X5 Squat jumps

Squat Mob 5-8min
Workout of the Day

A.

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B.

Take 20 minutes to build to today’s “heavy” Clean & Jerk
C.

Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 5 reps @ 75% of 1-RM
D.

Two sets for times of:

Row 1500/1200 Meters

30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 12:00.
Note both times and total working time: e.g., 5:32 + 5:41 = 11:13
Cool Down

Mobility

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