Competitive Friday 7-18-15

Prep Work
2X30
Table top stretch
Couch stretch
Soleus stretch

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

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

D.
Three sets of:
Banded Hamstring Curls x 25 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

Optional Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

Cool Down
Mobility
Post results

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