Competitive Friday 11-07-14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
Jerk foot work 5min

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

C.
For time:
Row 500 Meters
10 Muscle-Ups
Run 400 Meters
20 Strict Handstand Push-Ups
100 Double-Unders
40 Ring Dips

D.
Three sets of:
Banded Good mornings X10 reps
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

http://www.t-nation.com/free_online_article/most_recent/reawaken_your_rhomboids&cr=

Same movements as Monday – let’s get these perfect, and if you feel good with mechanics, increase the load.

Cool Down

Mobility
Post results

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