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Competitive Fitness 01.20.15

19
Jan

Competitive Fitness 01.20.15

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

Prep work
5-7 min general mobility/rotator prep

Workout of the Day
A.
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Row 500 Meters
25 Burpees Over the Erg
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 12:00, complete the following…
C4.
For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as C1…try to match the C1 time.)
D.
Every minute, on the minute, for 8 minutes:
Minute 1 – Stationary Dips x 8 reps @ 11X2
(hold for 1 second at the bottom and 2 seconds at the top – add weight if possible)
Minute 2 – 12 AbMat Sit-Ups

Cool down
Mobility
Post results

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2 Responses

  1. A.
    M/U 4/3/3
    Double 50/50/50
    l sit 30/30/25/5
    B.
    185 for 11 an 195 for the last one
    C.
    For times:
    C1.
    2:55
    C2.
    4:05 Unbroken except for the last set of t2b 6/6. should have broke the t2b up or something because after this I started feeling really dizzy and wasn’t able to finish 3 and 4.
    Called it after this and tried to recover while i watched every one keep going.

    Marcos

  2. Susana

    A. MU transitions: 4 each round
    DU: 40 each round but not unbroken… Some day
    L-Sits: 15/15-15/15-30

    B. 100 for all 12

    C. C1: finished somewhere around 4min… Stepped over erg towards end..

    C2: used 85 pounds, broke up into 6/6. T2B were broken up. Dropped down to 75 pounds half way through 2nd round, was starting to jerk. Only did 2 rounds.

    C3: kept 75pounds on for front rack lunge… No time to change out. Broke up into 10/10.. Hurt my knees:( stepped up on 24″ box… Didn’t even try to jump with my lifting shoes…yeah I’m a retard! Finished lunges on 3rd round

    C4: finished like at 24min ish…

    D. I went above and beyond and did ring dips instead of stationary dips! They hurt! Used blue band with only one knee in them for some help.

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