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Competitive Fitness 01.11.14

10
Jan

Competitive Fitness 01.11.14

Prep Work:

Team Stretch

 

A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar

Rest 3 minutes, and then…

A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)

B.
AirDyne, Watt Bike or Row for 8-12 minutes at 65-75%

Cool Down:

Mobility 

Post results to comments  

4 Responses

  1. Sarah H

    A1.) 3sets kinda plus 3 additional dead lifts (kinda due to two belly to bar attempts- I need to learn to kip!) did 125 fist round and 135 second round only completed two rounds arm was not working.
    A2.) both rounds 75lbs- two sets plus 3 power cleans- and 2nd round two sets.
    A3.) both 75lbs.- two rounds plus 3 front squats- second two rounds plus bar up in front rack no squat.
    A4.) 55lbs first round 60 second round- 3 rounds plus one power snatch- second round two sets- last one to much in my head attempts I could not get up- needed more speed and squat not spread eagle legs-
    Road the air dyne 12 mins-

  2. Tasha M

    A1) 2 rounds 105lbs, using thick green band, 2 belly to bar. Takes me more time because I’m trying to get the momentum down.
    A2) 2 rounds at 65lb (need more weight), thick green band again
    A3) 2 rounds at 70lbs, toes getting closer to bar, again working on momentum
    A4) 1round+4 45 lb. Continuing to work on double unders, can do every other, have a hard time with Power Snatches.
    Round 2
    A1) same
    A2) Same but will add weight next time
    A3) 1round+6 (Lowered weight to 65 for last 4 but shouldn’t have)
    A4) 1round+4 raised to 50lbs

  3. Tina

    A1) 3/2+2 155lb deadlift
    A2) 1+2 / 1+3 power clean 135…started failing cleans on my second round…my body and mind were tired
    A3) 3 / 2+8 …105 front squat
    A4) 1+3 / 1+4 …my double unders need some work…

    B. 8 min of airdyne

    Feeling the week…looking forward to tomorrow being a rest day 🙂

  4. Brynnen

    A1: 155# DL: 2+6 / 2 green band
    A2: 135# power clean: 2 / 1 green band
    A3: 105 front squat: 3+6 / 2+4
    A4: 95# power snatch: 1+4 / 1+4. Could barely get the bar over head

    8 mins on the AirDyne

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