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Competitive Fitness 02.13.15

12
Feb

Competitive Fitness 02.13.15

We have 32 members signed up already, can we get to 40 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. Please help us plan and RSVP:).

Prep Work
Portion A.

Workout of the Day
A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated by Coach Cody Burgener in this video.
Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

Three sets of:
Jerk Balance x 3 reps
Rest as needed

B.
Every minute, on the minute, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
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%

Remember that these percentages should be based off of your 1-RM back squat from December 8.

D.
For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

Compare time to January 9, 2015.

Cool Down
Mobility
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