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Competitive Fitness 10.16.15

16
Oct

Competitive Fitness 10.16.15

Prep WorkSame as GEN FIT
Workout of the Day

A.

Every 3 minutes, for 24 minutes (8 sets):

Clean & Jerk

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%
B.

Take 20 minutes to build to a 5-RM Back Squat
Goal should be more than 85% of your 1-RM.
C.

Every 8 minutes, for 32 minutes (4 sets), perform the following for times:

Row 500 Meters

15 Hang Squat Cleans (135/95 lbs)

20 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.
Cool Down

Mobility

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