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Competitive Fitness 01.09.15

9
Jan

Competitive Fitness 01.09.15

***Reminder*** this Saturday will be our second annual In Gym Winter Throwdown, sign up will be closed this Wednesday. We are not charging anything for this competition, but have come across an opportunity to help out some family friends that are going through some hard times. I know that any donation will help. To donate (click here).

If your competing or judging on Saturday the doors will open at 8am. Athlete briefing will be at 8:15. Judges brief will be right after the athletes. Competition Starts at 9am. Look forward to watching all of you compete and have some fun.

Don’t forget our 12 week Transformation Challenge starts next Monday. (click here) for more information and to get registered.  You will have an opportunity to win some cool stuff. Don’t miss out. Rumor is a pair of the new Nike MetCon’s will be one of the prizes in the drawing. 

Prep work
3min airdyne ride
5-7min personal mobility

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.
D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Cool down
Mobility
Post results

1 Response

  1. Jonathan

    Prep work
    No airdyne ride for me, spent time rolling around, and loosing hips, shoulders and back from D/L’s
    Workout
    A.
    Push Press EMOM …
    Every minute, on the minute, for as many minutes as possible… well didn’t do this one correctly. I blame Marcos and BG. Just cause … started at 155-175-185-195/205?-210-215-225 … not sure why, shoulders just gave out.

    B.
    Two sets for times:
    Rowed 400 … this was fun, but a definite gasser, would like to do these more often. Push presses, big sets, didn’t go unbroken, row was fairly fast. Glad BG was there for the face off.
    C.
    Back Squat
    Haven’t squatted in a while first three rounds maybe were within time domain. 300-350-395(felt super heavy)-415 (ugh) – big drop to 315 to finish. Toast.
    D.
    For time:
    95/65 lb Thrusters x 21 reps
    7 Muscle-Ups

    …aint nobody got time for that.

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