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Competitive Fitness 02.20.15

19
Feb

Competitive Fitness 02.20.15

We now have 47 members signed up, can we get to 55 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep work
Jerk Footwork Drills and Jerk Positioning

Workout of the Day
A.
Front Squat + 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.
Every minute, on the minute, for 6 minutes:
5 Ground to Overhead (185/125 lbs)
10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the 6 sets.

Rest until fully recovered, and then…

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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2 Responses

  1. sandra

    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 115 125
    130
    145
    150
    155
    160
    165 fail

    B.
    Every minute, on the minute, for 6 minutes:
    3 Ground to Overhead (/125 lbs)
    6 Chest-to-Bar Pull-Ups

    Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the 6 sets.

    Rest until fully recovered, and then…

    C.
    For max meters:
    8 Minutes of Rowing on Concept 2 Erg
    1730meters

    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:
    1rnd plus 4 i suck at ohs
    10 Overhead Squats (135/95 lbs – taken from the floor)
    10 Burpees Over the Barbell

  2. Workout of the Day
    A.
    failed at jerk at 305, would have been a PR for this complex.
    B.
    Was brutal… First two rounds was able to his reps or maybe first 3 rounds.. Cant remember:)… any ways then dropped to 3 and 6…..

    had to get home was already 8:30pm:) skipped the last part

    Marcos

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