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Competitive Fitness 03.12.14


Competitive Fitness 03.12.14

Reminder Thursday we will be patiently waiting to see what 14.3 will be. Feel free to stop by the gym and check it out!

Prep Work

Three sets, not for time, of:
Toes-to-Bar x 10-12 reps
Alternating Pistols x 10 reps (5 each leg)

Workout of the Day
Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets

Six sets of:
Row or AirDyne Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%

Cool Down
Post Results

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10 Responses

  1. BG

    Last workout B4 Vaca.!!
    WOD A: need to work on pistols.
    WOD B: increased weight each round. Last set. 165lbs. Hang clean wasn’t good.
    WOD C: squats was really good. Back is feeling much better. Note to self: don’t squat at the same time as JD! He had like 4 plates and so did I but his were 45lbs and my were 10’s…lol
    WOD D: only got to do 3 rounds on Goldy 🙂

  2. A: Done, took a while to get the legs warmed up for pistols. Only did actual pistols the last set. T2b 3×10 felt good.

    B. Hit 255lbs failed 265lbs for the hang.

    C. First time in a couple months that I’ve actually kept the percentages on the back squat and the heaviest I’ve gone since my knee got hurt. 5×265, 3×305, 2×325, 1×345, 10×265 70%

    D. Got 346 calories.


  3. Jonathan Douglas

    A: For the prep, I swear soon as I grab that pull up bar it feels like a work out. T2B felt okay, feel a great deal of strain the back of by shoulders as well as jsut with grip. Time to do some Farmer Carries i think to strengthen grip. Still working on shortening range of leg movements. Pistols, used green bar, loads of work needed there, legs were shot form Monday still.

    B Worked up to 185 was able to get it on full clean, transition to hang was ok, things got dicey with the hang clean, still reverse curling the weight, no leg drive and over thinking it.

    C. Squats … well .. they were hot and heavy. it was great entertainment having Mr. HR in front of me and his micro-loading plates, remember its the number of plates that’s on there.. all good.

    5@ 315
    10@315 … a very slow 10

    Felt good to hit all percentages this go round.

    D. Was able to go for four rounds then Bern-dog and I hit a 2-minute sprint, took goldie for a ride on my last one. She was victorious.

  4. Haines

    A: I tried to do 5-10 T2B unbroken every round. And the pistols were all over the place and the first round ha!

    B: I warmed up with 135 and then did 165, 205, 225, 245 failed on hang clean, then tried it again and got 245!

    C: back squat 70% 5×225, 85% 3×275, 95% 1×300, 70% 10×225

    D: airdyns suck!!!! Only got 208;( this guy needs to work on cardio!!

    Did some extra work doing MUs

  5. sandra

    Squats. 150. 160. 170. 180. 155×10

    Clean hang clean. 105. 110. 115. 125 135 145 failed at 155

    Airdine 184 calleries

    Had a great coach for muscle ups today did 6 of them for my first time ever with like 3min breaks between

    1. sandra

      Oh yea I got pistols finally working on them at the box and on the weekend at the ymca and my sunday runs has paid off. Full depth. Yayyyyy some were not great by I really focused on mechanics and tight core. I cant do them yet with holding my toes. Thats my next little goal

  6. Judith

    A. Clean & jerks
    105lb/115/125/135/ fail at 145lb couldn’t get the hang clean. Tried at 140lb I was so close but no hang clean. Shoulder were pretty sore from yesterday.
    B. Back squats
    10@165lb they sure felt heavy..!!
    C.the air dying was horrible lol I only got 170 calories. Totally looking for tomorrows rest.

  7. Ash

    A. Done. T2B were quick, felt decent. Pistols felt okay, was happy that I didn’t have to hold onto my toes for all of them.

    B. Finished with 165#. Felt solid, should’ve saved a set for 170/175#.

    C. 5 @ 175#
    3 @ 205#
    2 @ 215#
    1 @ 230#
    10@ 175#

    The set of 10 felt crazy easy, which I was very happy with, but then again I hadn’t worked out in 4 days, better feel fresh 🙂

    D. Got 210. Weakness to work on.

    Also, got to work on muscle ups with a fun group today!

  8. A) Prep Work 3 sets
    10 Toes to bar
    10 alternating pistols

    B) 6 sets floor + hang clean
    135 pounds
    135 pounds
    155 pounds
    175 pounds
    195 pounds
    205 pounds

    C) Back Squat
    5 @255 pounds
    3 @295 pounds
    2 @315 pounds
    1 @335 pounds
    10 @255 pounds

    D) 6 sets
    2 min AirDyne 85-90%
    60 sec AirDyne 60-65%

    Score: 270 calories

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