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Competitive Fitness 10.10.15

10
Oct

Competitive Fitness 10.10.15

Prep workTeam stretch
Workout of the Day

A.

Eight sets of:

Banded Deadlift x 1 rep @ 60% of 1-RM on the Barbell

Rest 30 seconds

B.

Deadlift:

Set 1 – 6 reps @ 60%

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 74% (up 2% from last week)

Rest 3 minutes between sets.

C.

For time:

20 Calories of Rowing on Concept 2

20 Dumbbell Thrusters (55/35 lbs)

19 Calories of Rowing on Concept 2

19 Dumbbell Thrusters

18 Calories of Rowing on Concept 2

18 Dumbbell Thrusters

and so on, down to…

1 Calorie of Rowing on Concept 2

1 Dumbbell Thruster

D.

For completion:

400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

Optional Additional Conditioning Session

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

Six sets of:

Run 600 Meters @ 90% of your 1-Mile PR pace

Walk 200 Meters
Cool down

Mobility

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