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Competitive Fitness 12.05.14

4
Dec

Competitive Fitness 12.05.14

“Just gonna say 6 out of 7 People pr’d their clean tonight…Pretty awesome stuff you guys” – Coach B about the Thursday OLY CLASS.

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Banded OVHD Lat stretch

Workout of the Day

A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk

Build over the course of the 8 sets to today’s heavy.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course of the 8 sets to today’s 1-RM.

C.
For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

Compare results to October 8, 2014.

D.
Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest as needed
Weighted Supinated-Grip Pull-Ups x 5 reps
Rest as needed

Cool Down
Mobility
Post results

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