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Competitive Fitness 01.23.15

22
Jan

Competitive Fitness 01.23.15

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

Prep work
2X30 table top stretch
2X30 couch stretch

Workout of the Day
A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders
D.
Every two minutes, for 10 minutes (5 sets):
10 Burpees
14 alternating dumbbell snatches

Cool down
Mobility
Post results

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2 Responses

  1. Prep work
    Done

    A.
    Hit 240 failed at 250
    B.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps 255
    *Set 2 – 4 reps 300
    *Set 3 – 2 reps 335
    *Set 4 – 2 reps 345 failed
    *Set 5 – Max Reps used 315 got 6 reps

    C.
    4+5 should have rested less between transitions.
    D.
    Used 45lbs db was pretty tired by now. under 1 min for each round.

    Cool down
    rolled out for about 20 min

    Marcos

  2. Tina

    A) 130…I push jerked 135 when I went to push press it. Tried 140 and had it about half way but no go 🙁 I was trying really hard to get it for Joe…sorry Joe 🙁

    B) 155-180-205-215 max at 205lbs was 4 reps

    C) 2+8 reps
    Did kipping hspu per the boss’ orders
    105 for s2oh

    D) 30 lb db snatch

    I think I should have used 45 but used 30 instead. Tried to move on my burpees fast 55-1min per round.

    Met Margaux for swimming afterwards and we swam an hour. I forgot how winded, tired, and hungry swimming makes me. Margaux beat my butt in the pool 🙂

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