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Competitive Fitness 6.30.15

30
Jun

Competitive Fitness 6.30.15

Prep Work

5-8Min Shoulder mobility work
Workout of the Day

A.

Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 8 reps @ 3110

(these should be slow and controlled)

Minute 2 – Handstand Hold x 45 seconds

(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)

Minute 3 – Unbroken Double-Unders x 50 reps
B.

Every two minutes, for 16 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.

Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Sets 4-9 – 3 reps @ 85-90%

* Set 10 – 10 reps @ 75%

Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.
D.

Every 8 minutes, for 24 minutes (3 sets) of:

Row 500 Meters

25/20 Strict Handstand Push-Ups

Run 400 Meters
These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.
Cool Down

Mobility

Post results

“What you get by achieving your goals is not as important as what you become by achieving your goals.” ~ Zig Ziglar

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