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Competitive Fitness 02.14.14

13
Feb

Competitive Fitness 02.14.14

Reminder that we will not be having a 5:30pm or 6:30pm class tomorrow. We will have a 3:30pm and 4:30pm class.

Prep Work

3 Sets of
10 HEAVY russian Swings
10 Drinking Birds
10 Leg pumps

Workout of the Day

A.
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.

This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

B.
Row 3000 Meters @ 80-85%

Cool Down
Mobility

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7 Responses

  1. Jonathan Douglas

    Feels good to be back! Deadlift, felt good hitting 485 (alas last August, last few weeks was working off of 450 as a benchmark. Sniffed 495 (maybe if it wasn’t all back I’ll get it). In the mean time, happy Friday friends, shouts out to Ivan and BG for encouraging me to go for one more Pull and Ivan on his accomplishments.

    Dirk, Ivan and myself went for a nice leisurely row in 11: 20 something.

  2. Brynnen

    I may be the only person who doesn’t like deadlifts…. probably because I’m terrible at them. Stopped at 95% because they just didn’t feel good. My reps were:
    135,160,185,210 & 230.
    Kept the row at a 2:05-2:15 pace and finished in 12:51.

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