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Competitive Fitness 01.20.14


Competitive Fitness 01.20.14

Its was an awesome weekend the Hawks are going to the super bowl and I had the privilege to watch and cheer on some of our athletes at the Oregon Winter Games and they did awesome!! The girls took 10th and the guys took 12th. It was awesome to watch them give it all each workout! For pictures and videos check out our Facebook and Instagram page. This weekend we have 3 athletes competing in Lynnwood, Wa at Cretus Ex Duellum.


Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Post results to comments.


3 Responses

  1. sandra

    A: Front squat 155#
    B: Clean + front squat 140
    C: Touch and go power clean 4×5 95, 105, 115, 125, 135
    D: 12:08 TIME 95 chest to bars coming along getting 5 then as I get tired 3 then 1 sometimes when I lost rhythm.

  2. A. 305 used a belt

    B. 255

    C 5×185, 5 x225 , failed 245 and didn’t try 4th

    D. This kicked my butt. my first round was awesome!! got .57 sec, 2nd 1:30 i think, last one was miserable. 2:10 i think.. this got ugly really fast. went from unbroken on the first round to a train wreck of survival on the last one:)

  3. First REAL day back working out since comp. Been very beat up
    A. Was not feeling the actual % went at 335 for the first 4 then 315
    B. Warmed up the clean. Didn’t get to actually do it.
    c. Had to skip
    D. Been working on my kip instead of Butterfly.. 1:23, 2:00ish then 2:53.. i really hate not using butterfly for c2b

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