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Competitive Fitness 12.19.14


Competitive Fitness 12.19.14

Workout of the Day
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Row or Air Dyne Bike (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

Five sets, not for time, of:
10-15 Meter Handstand Walk
1-2 Legless Rope Climbs

Three sets of:
Weighted Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed

Optional 10-15 minutes of Rowing or AirDyne @ 65-70%
Take it nice and easy today! We’ll be de-loading a little bit over the next few training sessions. If you have any nagging injuries or residual soreness, the next 7-10 days your sole focus should be on resting and getting yourself healthy. On December 29 we will start a one-week aerobic-intensive transition to prepare you for the Open Prep cycle that will begin on January 5. Oh, and don’t worry…you’ll have a fun little “12 Days” on Wednesday to send you into the holiday.


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