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Competitive Fitness 10.07.15

7
Oct

Competitive Fitness 10.07.15

A.

Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 8 minutes (4 sets):

Split Jerk x 1 rep

B.

Every three minutes, for 18 minutes (6 sets) of:

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3-RM Attempt

*Set 6 – 3-RM Attempt

C.

For Time:

12 Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Squat Clean Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Ground to Overhead (165/110 lbs)

12 Burpees Over the Barbell

D.

Three sets of:

Barbell Seated Good Mornings x 8 reps

Rest 60 seconds

Box Step-Ups with Kettlebells x 8 reps per leg

Rest 60 seconds

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