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Competitive Fitness 10.13.15

13
Oct

Competitive Fitness 10.13.15

Prep WorkSame As Gen FIt
Workout of the Day

A.

Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):

Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):

Clean Pulls x 2 reps
Weight on the barbell should increase throughout the 24 minutes.
B.

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C.

Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 3 reps @ 2-4% heavier than last week

(this should be somewhere between 76-85% if you’re just joining)

Station 2 – 10 Burpees to Target 6″ Above Reach
D.

For max reps:

Toes to Bar x Max Unbroken Reps
Optional Additional Conditioning Session

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

Row 2000 meter @ 10 seconds slower than your 5k Pace

Rest 2 minutes
Cool Down

Mobility

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