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Competitive Fitness 02.08.14

7
Feb

Competitive Fitness 02.08.14

Team Stretch

Prep Work
4 Sets Of
:10 Front Rack Hold-SPLIT Jerk :10 OVHD lockout (for OVHD hold in the split position for the :10 then stand up and regroup)
75/55

Workout of the Day

A.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

B.
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets.

C.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

Compare time to January 3, 2014.

Cool Down
Gen Warmup

Please post results to comments

3 Responses

  1. Sarah H

    Pre work completed- A.) split-Jerks- 50, 60, 70, 75, 80, 85×3- completed – both arms are a mess over head- B.) back squats – 5) 110, 3) 115, 1) 120, 5) 115, 3) 120, 1) 130-
    Did not do thrusters or and of comp WOD- did general WOD- rowed 500,400,300,200,100- with kb holds.

  2. Marcos Ramos

    A. Hit all percentages Last set was t 275 and felt the best…. Used a belt for the heavier sets… Felt the deadlift from the day before.

    Skipped B. one more week without heavy squatting.

    C… Did 13.3 12 min amrap 150 wall balls and 90 doubles and 30 muscle ups
    got 6 muscle ups 3 more then last year. Was my worse workout in the open last year and the year before.

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