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Competitive Fitness 04.14.15

14
Apr

Competitive Fitness 04.14.15

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    .
    Three sets, not for time, of:
    Chest-to-Bar Pull-Ups x 10-12 reps
    (working on smooth, efficient rhythm and mechanics)
    Nose-to-Wall Handstand Hold x 60-90 seconds
    Skin the Cat x 3-5 reps
    (these should be slow and controlled, like this)

    B.
    Jerk
    *Set 1 – 3 reps @ 60% 115
    *Set 2 – 2 reps @ 70%125
    *Set 3 – 2 reps @ 80%145
    *Sets 4-8 – 1 rep @ 90+%
    Rest as needed160lbs

    Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

    C.
    Three sets of:
    Behind the Neck Push Press x 3-4 reps
    Rest as needed
    125

    D.
    Complete as many rounds and reps as possible in 5 minutes of: 6 rnds new favorite move
    5 Burpees
    5 Ring Dips from Muscle-Up Station

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