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Competitive Fitness 11.02.15

2
Nov

Competitive Fitness 11.02.15

Prep WorkSame as GF
Workout of the Day

A.

Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
B.

Every 3 minutes, for 18 minutes (6 sets) of:

3-Position Snatch

(high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch)
C.

For max reps:

90 seconds of Muscle-Ups

Rest 90 seconds

90 seconds of Bar Muscle-Ups

Rest 90 seconds

90 seconds of Handstand Walk (for max distance)
D.

Every 3 minutes, for 24 minutes (8 sets) for times:

Row 200 meters
Please note times for each of the 8 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.
Cool Down

Mobility

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