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Competitive Fitness 10.21.15

21
Oct

Competitive Fitness 10.21.15

Prep work

Same as GF
Workout of the Day

A.

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

Split Jerk x 2 reps

(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):

Split Jerk x 1 rep

Build to today’s heavy.

B.

Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C.

For time:

15 Muscle-Ups

30 Deadlifts (275/185 lbs)

30 Box Jumps (30″/24″)

D.

Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Tempo Ring Dips x Max Reps @ 2112

(set ends when you can no longer maintain the tempo)

Rest as needed
COOL DOWN

mobility

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