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Competitive Fitness 10.27.15

27
Oct

Competitive Fitness 10.27.15

Prep Work

3 Rds

50′ inch worm push up

50′ Burpee broad jump

50′ Walking high kicks

10 PVC Jumps-Stand like a clean with a pvc pipe and jump as high as you can
Workout of the Day

A.

Every 2 minutes, for 8 minutes (4 sets):

Hang Clean + Clean @ 70-80%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):

Clean x 1 rep @ 85-95%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps
B.

Back Squat

*Set 1 – 5 reps

*Set 2 – 4 reps

*Set 3 – 3 reps

*Set 4 – 2 reps

*Set 5 – 1 rep

Rest 3 minutes between sets.
Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!
C.

Complete as many rounds and reps as possible in 10 minutes of:

10 Overhead Walking Lunges (135/95 lbs)

3 Muscle-Ups
Optional Additional Conditioning Session

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

Row 3000 Meters @ 10 seconds slower than your 5k pace

Rest 3 minutes
Cool Down

Mobility

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