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Competitive Fitness 01.03.14

2
Jan

Competitive Fitness 01.03.14

Prep Work

Eight sets of: 75/55

:10 Front rack barbell position Strict Press

:10 Overhead lockout position

 

 

A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press and then…

Take exactly 10 minutes to build to today’s heavy Push Press

 

 

B. Two sets for times:

Run 400 Meters 95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

 

 

C. Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – Max Reps @ 80%

Rest 2 minutes between sets. Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

 

D. For time:

95/65 lb Thrusters x 20reps

5 Muscle-Ups

Thrusters x 15 reps

4 Muscle-Ups

Thrusters x 10 reps

3 Muscle-Ups

Thrusters x 5 reps 2 Muscle-Ups

Cool Down:

Mobility

9 Responses

  1. jramos1808

    A. Strict SP 195# PR SP 225#
    B:I think it was 11:26
    C. Finished 9 at 245#
    D. 10:01
    Felt good but those thrusters after all that work felt like 135# not 95 🙂

  2. T

    Had plans to come in at 5 but a coughing 3 yr old kept me up all night :-(. Might have to do it on Sunday on my own time. I was really looking forward to this one.

  3. Prep Work: Good stuff

    A. got 200 on the Press. 25lb PR.
    B. First round was 1:59 2nd round was 2:04 Coach B- said i wasn’t locking out so need to work on that.

    Doing the rest this evening,

  4. sandra

    Heavy strict press 105
    Heavy push press 135
    2rnds Run 400 25 shoulder overhead 65# t0..8:17 this is with a 3 min break between the 2 rounds
    65% 130 x6
    % 74 153 x4
    % 85 174 x2
    % 80 165 20 reps
    D) 8:20 only got 1 muscle up

  5. Marcos Ramos

    C: Still babying my knee got up to 225 for 10 reps.
    D: Got it in 6:33. first round did 25 thrusters instead of 20, whoops.

  6. Sarah H

    A.) heavy strict press 60- attempted 65- several times no go… Heavy Pish Press 85lbs. Got it after several attempts!!!!!
    B.) 1st round 5:00
    2nd round 4:28 – both with 55lbs. (Super hard for me-)
    C.) 90, 105, 115, and 110 max reps ten-
    D.) 12:36- no muscle ups- just continued working on mermaid- 55lbs. Thrusters-

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