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Competitive Fitness 02.06.15

5
Feb

Competitive Fitness 02.06.15

In order to make it easier and more convenient for our parents to make it into the gym we will be offering child care. We will ONLY be offering it at our 9am class(for now). This will start Monday, February 9th. We have done our best to try to keep the cost as affordable as possible. Cost will be $15 per month, and $5 for any additional child. Lorelei Rivera will be helping us out. Lorelei Graduated from Eisenhower H.S. last year and is attending YVCC. She has plenty of experience with kids. She has been part of Together Church kids program in the past, and is currently a part-time nanny for a Doctor and their family of 5 kids. Last but not least she has helped us out for the last 8 years with our little one’s.

Prep Work
2X30 of the following
Table top stretch,
couch stretch,
soleus stretch.
Additional personal OVHD prep should be taken care of before portion A.

Workout of the Day
A.
Every minute, on the minute, for as many minutes as possible…
Thruster + Push Press
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt.
No second chances, you must stick the first attempt or you terminate the set and you’re done.

B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%

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 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Kipping Handstand Push-Ups

(I don’t love kipping HSPUs, but we’re only a few weeks out from the Open, and I need you all to be prepared for anything. That said, if you’re not comfortable kipping and/or the Open isn’t your primary goal, I would suggest performing 5 strict handstand push-ups instead of 10 kipping.)

Rest exactly 2 minutes, and then…

D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

Cool Down
Mobility
Post results

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2 Responses

  1. sandra

    Every minute, on the minute, for as many minutes as possible…
    Thruster + Push Press
    *Minute 1 – 155/105 lbs
    *Minute 2 – 165/110 lbs
    *Minute 3 – 175/115 lbs
    *Minute 4 – 185/120 lbs
    *Minute 5 – 195/125 lbs
    made it to 135 on the thruster

    B.
    Every 2 minutes, for 12 minutes (6 sets):
    Back Squat
    *Set 1 – 6 reps @ 70% 155
    *Set 2 – 4 reps @ 80%165
    *Set 3 – 2 reps @ 85% 185
    *Set 4 – 1 rep @ 90% 190
    *Set 4 – 1 rep @ 95%195
    *Set 5 – Max Reps @ 90%190 x1
    my hips were hurtiNg.
    ●●thanks judith for fixing my hips

    C.
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Chest-to-Bar Pull-Ups
    10 Alternating Pistols
    10 Kipping Handstand Push-Ups
    3rds
    First 2 rnds all 10 chest to bar
    3rd round split it 4,2,4

    Rest exactly 2 minutes, and then…

    D.
    Complete as many round and reps as possible in 5 minutes of:
    10 Burpee Box Jumps (24″/20″)
    10 Shoulder to Overhead (95 lb
    ●●3rnds plus 2

  2. sandra

    Judith chella meg tif joe marcos brenden ashley hey where are your posts team. Come on peeps. General finess kicks our butt every time with their entries. Yea im calling yall out. Lol

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