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Competitive Fitness 10.03.15

3
Oct

Competitive Fitness 10.03.15

Prep WorkTeam stretch
Workout of the Day

A.

Ten sets of:

Banded Deadlift x 1 rep @ 55%

Rest 30 seconds
B.

Every 3 minutes, for 9 minutes (3 sets):

Deadlift x 6 reps

Set 1 – @ 60%

Set 2 – @ 65%

Set 3 – @ 72% (2% heavier than last week)
C.

Complete as many rounds and reps as possible in 30 minutes of:

Run 800 meters

50 meter Farmers Carry (24/16 kg)

15 Double Kettlebell Shoulder to Overhead (24/16 kg)

50 meter Farmers Carry (24/16 kg)

12 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)

50 meter Farmers Carry (24/16 kg)

9 Double Kettlebell Thrusters (24/16 kg)

50 meter Farmers Carry (24/16 kg)
D.

Every minute, on the minute, for 10 minutes (5 sets):

Minute 1 – 12 GHD Sit-Ups

Minute 2 – 40 Wrist Curls (45/35 lb barbell)

(lay forearms on bench palms up and perform wrist curls)
Optional Additional Conditioning Session

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

90 Seconds of Running @ 90-95%

Walk/Jog until recovered enough to repeat effort
Cool Down

Mobility

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