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Competitive Fitness 04.04.15

4
Apr

Competitive Fitness 04.04.15

Prep work
Team stretch

**Skills & Conditioning Transition Week – Our first official Off-Season Training Cycle begins April 6th. If you’re not moving on to regionals, please convince a few friends to join you for this off-season training cycle so that you can enjoy training in the company of others and have a group that will support and push you!

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar pull ups

Cool down
Mobility
Post results

1 Response

  1. sandra

    Workout of the Day
    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – 1 L-Seated Rope Climb (as high as you can) made it up half way thats new for me.
    Minute 2 – 10 Meters of Handstand Walk and tgese stunk didnt make it far
    Minute 3 – -8 Ring Dips with a 2-Second Pause at Full Extension
    Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
    B.
    Every 2 minutes, for 20 minutes (10 sets):
    Clean x 2 reps
    Build in load over the course of the ten sets.
    judith and i built up to 135 last 4 to 5 reps worked on barbell cycle and not drop the weight.
    C.
    Every 5 minutes, for 25 minutes (5 sets):
    Row 500 Meters these were buisy so we airdined 2 minutes. I did about 25 cal per 2 min
    10 Thrusters (75 lbs)
    10 Chest-to-Bar pull ups
    my rounds were in 3min15sec or 30secs at times with 1min 30 to rest Left.
    felt good
    workes on rumning from airdine to bar picking it up amd thrusting didnt drop the bar once

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