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Competitive Fitness 09.29.15

29
Sep

Competitive Fitness 09.29.15

Prep Work
4 min of running

:20 slow :20 quick jog :20 Run

2X10 Hip extentions

2X10 Strict toes to bar
Workout of the Day

A.

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

Power Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 8 minutes (4 sets):

Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps
B.

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep
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. Stop as soon as you determine that you’ve reached that load.
C.

Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Double-Unders for max reps
Note load used and number of double-unders achieved.
D.

Two sets, not for time of:

15 Supinated Wrist Curls

(palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls

(palms down, forearms on bench)

Rest 30 seconds

20-25 GHD Sit-Ups

Rest as needed
Optional Additional Conditioning Session

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

Row 1000 meter @ 10 seconds slower than your 5k Pace

Rest 60 seconds
Cool Down

Mobility

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