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Competitive Fitness 01.22.14

22
Jan

Competitive Fitness 01.22.14

Prep Work
2 sets of
:30 Table Top Stretch
5 Jump stars
10 Drinking birds
10 Leg pumps


Workout of the Day

A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (25/20 lbs) x Max Reps
Rest EXACTLY 60 seconds

Goal is four sets or fewer.

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds

Cool Down
mobility

 

Please post results to comments.

3 Responses

  1. BG

    Wall Balls…. Never good 🙂
    25, 15, 10, 10, then 5 reps throughout to finish the 100.
    Did not use the 25 MB. Those always kill my back. And right now my back is feelin way better!
    DL… 185, 235, 285, stayed at 285 for the rest.
    Pull Ups used 45 DB for a few reps.
    Overall good class. Was pretty beat up form yesterday

  2. sandra

    Awesome class of women Tonight
    A:Wall balls 25 24 15 14 15 7 time 7:10
    B:Deadlifts: 10-135#,10-145#,8-180#,6-195#, 4-225#
    C:Bent over bar rows 65# 8×4,
    pull ups inspired by Tina with 10# 4×6 supinated grip

  3. Tasha M

    A) Wall balls using 16lb: about 11 minutes. I want to say 6 rounds, but not for sure and that was the heaviest ball I’ve used. Could of maybe done 18lb, but NOT 20. :}
    B) 10-85lb, 10-95, 8-105, 6-110, 4-115lb. (Don’t know what my heaviest is, working to find that)
    C) Row at 55lbx2 and then 65×1. Surprised my self with pull-ups. Worked on strict with band and went from green to red and ended with small blue. I was playing with the bands to see where I am now, and I have come a LONG way! :}

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