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Competitive Fitness 10.24.15

24
Oct

Competitive Fitness 10.24.15

Prep WorkTeam stretch
Workout of the Day

A.

Every minute, on the minute, for 10 minutes:

Sumo Deadlift x 2 reps @ 70%
B.

Deadlift

*Set 1 – 4 reps @ 60%

*Set 2 – 6 reps @ 70%

*Set 3 – 6 reps @ 78% (up 2% from last week)

Rest 2-3 minutes between sets
C.

For time:

100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)

*Start the workout by performing 5 burpees.

**Perform 5 burpees every minute.
D.

Two sets of:

32/24 kg Kettlebell Towel Carry x Max Distance

(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)

Rest as needed

GHD Sit-Ups x 20-25 reps

Rest as needed

Wrist Roll to Support x 10-15 reps

(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)

Rest as needed
Optional Additional Conditioning Session

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

Run 200 Meters @ 90-100% of your 1-Mile PR pace

Jog 200 Meters @ easy pace
Cool Down

Mobility

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