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Competitive Fitness 11.03.15

3
Nov

Competitive Fitness 11.03.15

Prep Work5 min General movement

5 Min mobility

5 min Dynamic movement
Workout of the Day

A.

Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

*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.
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.
*Goal is for each set to be heavier than last week.
C.

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

10 Overhead Squats (185/125 lbs – taken from the floor)

10 Burpees Over the Barbell
D.

Two sets of:

100-Meter Pinch-Grip Plate Carry

(walk, don’t run)

Rest as needed

20 GHD Sit-Ups

Rest as needed
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)
Perform the following at your 5k PR pace:

Run 800 Meters

Rest 60 seconds

Run 1200 Meters

Rest 60 seconds

Run 1600 Meters

Rest 60 seconds

Run 1200 Meters

Rest 60 seconds

Run 800 Meters
Cool Down

Mobility

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