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Competitive Fitness 10.02.15

2
Oct

Competitive Fitness 10.02.15

***SCHEDULE UPDATE*** We will only have an 8 am class this Saturday. If you can’t make that class and are looking for something fun to do get signed up for the elite pirate plunder adventure race.

Prep WorkSame as GF

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 6 minutes (3 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep
B.

Build to 85-90% of your 1-RM Clean & Jerk, and then…
For time:

10 Clean & Jerks @ 85% of your 1-RM
*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.
C.

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

Back Squat x 5 reps @ 80% of 1-RM
D.

Against a 5-minute running clock, perform the following:

Row 1000/800 Meters

Muscle-Ups x Max Reps
Rest 3 minutes between sets, and perform a total of three sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.
Cool Down

Mobility

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