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Competitive Fitness 01.17.14

16
Jan

Competitive Fitness 01.17.14

Good Luck to all our Athletes competing in Cretus Ex Duellum. I will do my best to keep you all update.

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

Prep work
Team stretch

Workout of the Day
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.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.
Every 2 minutes, for 30 minutes (15 sets):
Heavy Sled Push (30-45 second effort)
5-8 Strict Handstand Push-Ups (add deficit to make more challenging)
1 Legless Rope Climb

Cool down
Mobility
Post results

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1 Response

  1. sandra

    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 – 1mu 5 atempts 20 DL/2mu 4 atempt 17 DL
    PC/C2B – 28 16 chest to bar (2)-12 cleans(3)./ 28 16 chest to bar (2) -12 cleans (3)
    FS/TTB – 39 fs 3rds plu 3 rdsTTB 3rds/same ripped my hands so i did knees to elbows
    PS/DU – 50 2rds cleans+2 and 2 rounds 20 DU i stink at these/33 for second round

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