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Competitive Fitness 10.30.15

30
Oct

Competitive Fitness 10.30.15

Prep work

5 min easy warm up Gymnastics

5 Min Mobility work

****Give the warm up a real go and see if you can get yourself sweating, By “Gymnastics” We mean body weight movements-Squats/burpees/beat swings etc.
Workout of the Day

A.

Every 2 minutes, for 10 minutes (5 sets):

Snatch Push Press + Overhead Squat
Build in load over the five sets.
B.

Every 2 minutes, for 20 minutes (10 sets):

Snatch

*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+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
C.

Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets
*Good goal is to use 5-10 lbs more than you used last Friday.
D.

For time:

Row 2000 Meters

60 Chest-to-Bar Pull-Ups

30 Hang Power Snatches (135/95 lbs)
 Cool Down

Mobility

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