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Competitive Fitness 01.16.15

15
Jan

Competitive Fitness 01.16.15

The 2015 season begins with the worldwide Open competition. (Click here)

Prep work
50′ duck walk
50′ broad jump
2X lunge strict press 7-10 each side

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Thruster 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.
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 – 4-6 reps @ 85%
C.
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)
Rest exactly 3 minutes, and then…
For time:
Row 750 Meters
Rest until the running clock hits 12:00, and then repeat all of the above.
Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32
Round 2 – 2 rds + 22 reps, 2:40
D.
Three sets, not for time, of:
Freestanding Handstand Hold x 45 seconds
(use a spotter or nose to wall variation if you need it – the goal is 45 consecutive seconds upside down)
Prone Trap-3 Raises x 8-10 reps @ 2111
Dragon Flags x 6 reps @ 3111

Cool down
Mobility
Post results

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2 Responses

  1. Tiffany

    Today was not so good. I felt good when I started then got some dizziness pretty bad through my squats thought I better listen to my body and do a very short workout today.

    A. Thruster 1 rep at 145lbs PR , I am surprised I got this.

    B started at 145, 165, only went up to 185 so 85 % everything felt crazy heavy today so I backed off today!

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