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Competitive Fitness 11.25.14

24
Nov

Competitive Fitness 11.25.14

Thanksgiving Week Schedule:

Monday – Normal classes
Tuesday – Normal classes
Wednesday – Normal classes
Thursday – Closed
Friday – 10am,11am
Saturday – Normal classes

Also please save the date. December 20th we will be having our Christmas Party. More info to come.

Prep Work
Personal Prep
spend at least 5 min warming up for the specific movements for the day

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

D.
Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed

Go as heavy as you can…and don’t worry about not conditioning today, we’ll make up for it. :)

Cool Down
Mobility
Post results

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