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Competitive Fitness 11.06.15

6
Nov

Competitive Fitness 11.06.15

Prep Work

5 Min General body W.U.

5 Min Dynamic W.U.

5 Min barbell warmup
Workout of the Day

A.

Every 2 minutes, for 12 minutes (6 sets):

Snatch

*Sets 1-2 = 2 reps @ 60% from high hang

*Sets 3-4 = 2 reps @ 70% from mid-thigh

*Sets 5-6 = 1 rep @ 75% from below the knee
Followed by…
Every 3 minutes, for 18 minutes (6 sets):

*Sets 7-8 = 1 rep @ 80-90% from the floor

*Sets 9-10 = 1 rep @ 90-98% from the floor

*Sets 11-12 = 1 rep @ 101-105% from the floor
B.

Every 2 minutes, for 12 minutes (6 sets):

Clean & Jerk

*Sets 1-2 = 2 reps @ 60%

*Sets 3-4 = 2 reps @ 70%

*Sets 5-6 = 1 rep @ 80%
Followed by…
Every 3 minutes, for 15 minutes (5 sets):

*Set 7 = 1 rep @ 85%

*Set 8 = 1 rep @ 90%

*Set 9 = 1 rep @ 95%

*Set 10 = 1 rep @ 101+%

*Set 11 = 1 rep @ 101+%
C.

Complete as many rounds and reps as possible in 12 minutes of:

3 Snatches (135/105 lbs)

6 Clean and Jerks (135/105 lbs)

9 Chest-to-Bar Pull-Ups

54 Double-Unders
D.

OPTIONAL – If you have some starch left after performing the Lift-Off workouts, or if you decided to skip the lift-off conditioning event.
Three sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets
*Good goal is to use 5-10 lbs more than you used last Friday.
Cool Down

Mobility

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