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Competitive Friday 6-19-15

18
Jun

Competitive Friday 6-19-15

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
“Kill Cliff Granite Games Qualifier Event 1″
(Click here to register.)
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Cleans (155/105 lbs)
7 Bar-Facing Burpees

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011

 

Cool Down
Mobility
Post results

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