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Competitive Fitness 11.05.14

4
Nov

Competitive Fitness 11.05.14

Prep Work
50′ Inch worm push up
3 Rds
75/55
5 Clean Grip RDL
5 Muscle cleans From Mid thigh
5 Front squat split jerk
Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 75%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

Cool Down
Mobility
Post results

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