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Competitive Fitness 01.19.15

18
Jan

Competitive Fitness 01.19.15

Congratulations to everyone that competed this weekend, and a special shout out to JD on his first place finish in the Men’s open division, Gina 1st place in the women’s Master Division, and Eric Johnson  2nd place finish in the Men’s Master Division.

Prep work
2×10 lateral lunges w/weight
2X:30 elevated Sampson stretch ( front foot on a 45lb plate)
2X10 bottoms up KB press

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4 reps
Make the deficit challenging, but I still want you completing the four reps each of the six sets.
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Note results as follows:
1:18 + 1:16 + 1:20 + 1:22 + 1:43 (tripped rope) + 1:21 = 8:20 total
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Five sets of:
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Run 200 Meters @ 90-95%
Walk 200 Meters

Cool down
Mobility
Post results

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2 Responses

  1. sandra

    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat x 1 rep @ 165
    Strict Handstand Push-Ups x 4 reps

    B.
    Every minute, on the minute, for 12 minutes:
    Hang Clean + Jerk @ 125 for 3 rnd 130 for last 9 rounds
    C.
    For times:
    115 lb Ground to Overhead x 10 reps
    2:10
    Rest 60 seconds
    105 lb Ground to Overhead x 10 rep
    1:15
    Rest 60 seconds
    95 lb Ground to Overhead x 10 rep
    1:00
    D.
    Six sets for times of:
    40 Unbroken Double-Unders(i am happy with how i did with these)
    20 Wall Ball Shots (16 lb)
    tried un broken 3 rnds yes last 3 rnds had to break it up
    5 strict pull ups because my hand was torn
    Rest 60 seconds
    Note results as follows:
    Yea had to leave so i just went through it

  2. Prep work
    Done, felt really good

    Workout of the Day
    A.
    Used 290lbs for the FS and 45lb plate for deficit hspu
    B.
    used 245lbs for the first 8 sets, last 4 dropped to 225lbs. this was pretty hard.
    C.
    For times:
    185- 1:36 felt heavier then usual
    155- 53 sec
    135- 41 sec
    D.
    1- 1:45 w/b UB
    2- 2:02 w/b ub
    3-2:19 w/b UB
    4-2:29 10/10 for w/b and tripped up at 36 double under but didn’t start over- i was dying by now.
    5-2:58 12/8 for w/b
    6- 3:10 4/6/10 for w/b

    used 25b ball, all c2b were unbroken and only broke the double under once. Wall balls were the worse part. They are getting better and my c2b feel the best they have ever felt. Oh yeah and i decided to rest 90 sec instead of 60, i wasn’t recovering at 60 sec so decided to do 90 sec.

    Total time including the rest was 22:10

    Marcos

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