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Competitive Fitness 11.04.15

4
Nov

Competitive Fitness 11.04.15

Prep Work5 Min General body W.U.

5 Min Dynamic W.U.

5 Min barbell warmup
Workout of the Day

A.

Every minute, on the minute, for 10-15 minutes:

Push Press x 1 rep
Take 10-15 minutes to build to today’s heavy single.
B.

Three sets of:

Close Grip Bench Press x 3 reps

rest 45 seconds

Nuetral Grip Bench Press x 3 reps

rest 45 seconds

Wide Grip Bench Press x 3 reps

rest 45 seconds
Use approximately 5% heavier load than you used last week. Focus on concentric speed – press the bar as fast as possible off of the chest all the way to lockout.
C.

Ten rounds for time of:

5 Pull-Ups

10 Push-Ups

15 Kettlebell Swings (24/16 kg)
immediately followed by…
For time:

20 Ground to Overhead (135/95 lbs)
Post your total time to comments. If you happen to note time for the ten rounds, and then your total time, post both.
D.

Three sets of:

Glute Ham Raises x 6-8 reps

Rest as needed

Lateral Side Leg Raises x 45 seconds each leg

Rest as needed
Cool Down

Mobility

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