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Competitive Fitness 02.15.14

14
Feb

Competitive Fitness 02.15.14

Prep Work
8 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
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.

These percentages should be based off of your 1-RM back squat from the beginning of the cycle.

C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

Cool Down
Mobility
Post results

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14 Responses

  1. Lindsay

    A) 70, 80, 90, 100, 105, 115, 120, 125 and 135 (PR’d by 5 #’s) 🙂

    B) 135×4, 150×3, 160×2, 165, 175, 185, 195 (PR’d by 10), 205 (PR’d again by 10) – 20# PR 🙂

    C) 1805 meters in 8 minutes

    D) 1 Round plus 11; OHS was terrible for me. Bad form, did not feel strong at all.

    Gina was an awesome partner today!! Thank you 🙂

  2. Jim J

    Got up to 170# on SJ, new PR for me.
    Finished Squats at 250#.
    8 min row – got to 1851 m.
    Did -115# Front Squats, did 1 round plus 7, did I tell you Burpee’s BLOW!

  3. Zane Tegen

    New +10 PR for split jerk – 275

    Not so fortunate on the back squats – Previous PR was 405, only got to 385 before my form went out the window. Probably due to very heavy dead lifts yesterday? Or I’m turning into a wimp.

    2050 meters on the. 8 minute row. Meh.

    One round + 10 overhead squats. Who’s idea was that?? Kidding. Great WOD today!!

  4. Sarah H

    Good Stuff- glad I got to get in this work out! Awesome Job everyone- lots of PRs today- and what wonderful suport! Prep work completed- split jerk new PR- 100lbs! (Five up!) new PR- for back squat 150lbs (up 15/20?) went for 155lbs- no go today! Row in 8 mins 1530 meters and in the overheads and Burpees- solid two rounds + half (1) overhead squat in the set of three! Thanks Lady’s for cheering me on a pushing me!

  5. Marcos Ramos

    Did 10 min squat test with 11am class. Felt good.
    Prep Work. Done
    A. Hit 95% 285 went for a new PR and failed 305. No PR but super proud of everyone today. A lot of PR’s
    B. Skipped. Will start squatting again next week, and will take it slow, gotta let this groin heal up.
    C. Rowing is feeling a lot better finally. hit 2074m in 8 min. Avg. 1:55 pace and 21 strokes per min. Legs were smoked after this went straight to the foam roller for the 2 min rest.
    D. failed my first two attempts:). Took me about 45 seconds to start working. only got 1+2 this sucked i had nothing left. Expected to do a lot better but oh well:)

  6. Brynnen

    Split Jerk: finished at 205#. Want to continue to work on faster feet/catching in a lower stance.
    Squats: these just felt heavy today. Hit my previous max of 245. (My upper body is catching my lower body)
    Rowed for 1920m in 8mins.
    Finished exactly 2 rounds of OHS 95# and burpees.

  7. Judith

    Split jerk. 80, 105, 115, 125, 135, 145 old PR, 155, 160 new PR..
    Back squats.145, 165, 175, 185, 195, 205old PR, 215, 220 new PR…
    8min row..1805mm
    3min wod 10front squats @95, 10 over bar burpees.
    1 round and 15 reps. Legs sure were done. Good day thou 🙂

  8. sandra

    This is such an off the wall question. But does anyone know who made rhe cheese cakes at the fundraiser. They were amazing amd we would like to order one from them

  9. BoomBoom

    245 split jerk, 335 back squat, got to 2000 meters at 7:30 and stopped, 1round +5(overhead squats were weird wearing my realflex shoes the whole time, but i’m PR’ing in every other aspect)

  10. Renee G

    A. 65/75/85/90/95/105/110/120
    B. 140/160/170/180/190 stopped there
    C. Rowed 1701 my back started to crap pretty bad!
    D. Got through 1 round & 8 reps

  11. Chris Hafeken

    Didnt make it in Saturdays class, but I completed the workout today. (Minus OHS and burpees)

    Hit 190 for my split jerks. (Practiced form, front foot back first)

    And hit 300 pr for my back squat.

    And rowed 1883 meters in eight minutes.

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