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Competitive Fitness 10.31.15

31
Oct

Competitive Fitness 10.31.15

Every minute, on the minute, for 6 minutes of:Sumo Deadlift x 2 rep @ 75%

B.

Deadlift

*Set 1 – 4 reps @ 60%

*Set 2 – 6 reps @ 70%

*Set 3 – 6 reps @ 80% (up 2% from last week)

Rest 2-3 minutes between sets

C.

Five sets for max reps or calories of:

60 seconds of Russian Double Kettlbell Swings (16/12 kg KBs)

60 seconds of Kettlebell Shoulder to Overhead (16/12 kg KBs)

60 seconds of Front Racked Kettlbell Lunge (16/12 kg KBs)

60 seconds of Air Dyne

60 seconds rest

Optional Additional Conditioning Session

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

Three sets of:

Run 800 Meters @ 1-Mile PR pace

Run 400 Meters @ 60%

Rest 5-6 minutes

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