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Competitive Fitness 09.30.15


Competitive Fitness 09.30.15

Prep Work5 rds of :30 on :30 Off on the C2, In each set you should get further and further for distance.

2X10 PVC Pass throughs

2X5 Explosive push ups

Workout of the Day


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

2 Power Jerks + 2 Split Jerks

(pause for 2 seconds in receiving of both split jerks)
Goal is to use the same weight as last week.

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

Bench Press x 3 reps
Begin at 85% of your current 2-RM and the goal is to build every set.


Three rounds for time of:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

Three sets of:

Banded Hamstring Curl x 60 seconds

Rest as needed

Weighted Hip Thrusts x 10 reps @ 21X1

Rest as needed
Cool Down


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