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Competitive Fitness 02.11.15


Competitive Fitness 02.11.15

We have 29 members signed up already, can we get to 35 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

SAVE THE DATE!!! February 14, at 8am we will be having a pull up clinic for FREE…. If you have never taken this class we highly recommend it. If you are not a member but wish to take this class you are welcome to take it for a $15 drop in fee. Learn the proper mechanics of a kipping pull up and how to become more efficient. For those that have taken it. Practice makes perfect so feel free to come in again.

Prep Work
500 M Row
2X10 Drinking birds
2X10 Leg pumps

Workout of the Day
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

For time:
40 Wall Ball Shots (25/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Banded Hamstring curls x 8 reps @ 3011
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Six sets of:
40 Calories of Assault Bike
20 Overhead Walking Lunges (135/95 lbs)
10 Meter Handstand Walk
Rest 4-6 minutes – use that time to mobilize your hip flexors!
GENERAL PROGRAMMING NOTE: You may notice that some of your training sessions are getting shorter. That is by design. Please be careful about adding in additional work. We are intentionally monitoring the volume while increasing the intensity going into the Open. Remember, we need you to be healthy and ready to achieve your goals for five consecutive weeks starting on February 26.

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1 Response

  1. Tina

    A) 165-195-225-240-255-285F
    B) 12:00 …I really want to learn how to do chest to bar butterfly
    C) accessory yes 🙂 I am learning the importance of accessory work 🙂

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