Competitive Friday 6-12-15

Prep Work
Squat prep-Take 5 min to loosen up those hips/knees/ankles

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

D.
Three sets of:
Banded Good Mornings X 20
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL ADDITIONAL SESSION
Four sets of:
3 minutes of Running @ 65-70% effort
2 minutes of Running @ 80-85% effort

Cool Down

Mobility
Post results

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