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Competitive Fitness 01.21.15

20
Jan

Competitive Fitness 01.21.15

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

Prep work
500 m row
2X 10 drinking birds
2X 10 leg pumps
50′ inch worm push ups

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B.
For time:
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats
Last week we had some fun with the Kill Cliff ECC’s first event. This week I think you’ll have fun with a variation of the third event. In order to save you from having to use three barbells or switch weights on and off the barbell more than once, I have charitably adjusted the thruster weight to 155/105 lbs – the same as the Overhead Squat. I hope you will appreciate this gesture.
C.
Rest until relatively well-recovered, and then…
Three sets for max calories:
90 seconds of Assault Bike
Rest 3 minutes
These must be full effort sprints! If you don’t have an assault bike, you can use an airdyne or Concept 2.
D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
OVHD band pull x 10
Rest 45 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Five sets of:
30/20 Calories on Assault Bike
10 Strict Handstand Push-Ups (to Deficit if possible)
15 Chest-to-Bar Pull-Ups (focus on relaxed rhythm and efficiency)
20 Tempo Push-Ups @ 1111
30/20 Calories on Assault Bike
Rest 30 seconds
60 Seconds of Hip Flexor/Quad Stretch (tighter side)
60 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 30 seconds

Cool down
Mobility
Post results

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4 Responses

  1. sandra

    Prep work
    500 m row
    2X 10 drinking birds
    2X 10 leg pumps
    50′ inch worm push ups

    Workout of the Day
    A.
    Deadlift
    *Set 1 – 10 reps @ 50% 140
    *Set 2 – 10 reps @ 60% 165
    *Set 3 – 10 reps @ 70% 195
    *Set 4 – 8 reps @ 75% 210
    *Set 5 – 6 reps @ 80% 225
    Rest 2-3 minutes between sets.
    B.
    For time:
    10 Overhead Squats (105 lbs)
    10 Box Jump-Overs (20″)
    10 Thrusters (95lbs)
    10 Power Cleans ( 125 lbs)
    10 Toes to Bar
    10 Burpee Muscle-Ups used red band
    10 Toes to Bar
    10 Power Cleans
    10 Thrusters
    10 Box Jump-Overs
    10 Overhead Squats
    Thank you tina for pushing me
    C.
    Rest until relatively well-recovered, and then…
    Three sets for max calories:
    90 seconds of Assault Bike
    27
    23
    21
    Rest 3 minutes

    D.
    Three sets, not for time, of:
    Barbell Hip Thrusts x 10 reps @ 21X1
    Rest 45 seconds
    Supine Ring Row x 10 reps @ 2111
    Rest 45 seconds

    BmU practice with brenden
    10x
    mechanics mechanics mechanis i will get this.

  2. Prep work
    done

    A.
    Based off 425 no belt
    B.
    17:26 Did it a little out of order, don’t know if it would of been faster but oh well, overall i thought i did well, could have probably moved a little faster.
    C.
    31 cal on the blue air dyne

    mobility

    Marcos

  3. Tina

    A) 150-180-210-225-245

    B) used 105 for OHS and thrusters
    125 for power cleans

    OHS unbroken…thrusters horrible!!!

    Muscle ups did hips to bar as best I could

    14:18

    C) 22-25-27 cals

    D) hip thrusts

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