15
Apr
Competitive Fitness 04.15.15
Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed
C.
Three sets of:
Good Mornings x 6 reps @ 4011
Rest as needed
D.
For time:
Row 500 Meters
25 Chest-to-Bar Pull-Ups
50 Walking Lunges with KB Farmer Carry (32/24 kg)
25 Chest-to-Bar Pull-Ups
Row 500 Meters
Cool Down
Mobility
Post results
Powered By Crossfit InVictus
Workout of the Day
A.
Front Squat
did weight based off 285 max
B.
145
185
185
205 fail
205
C.
Three sets of:
Good Mornings used 95,105,105
D. Don’t remember time but did use the 70# KB it sucked C2B did 10,5,5,5 then 5,5,5,5,5 2nd Rd
Did mobility
A.
Front Squat
*Set 1 – 3 reps @ 75% 135
*Set 2 – 2 reps @ 80%145
*Set 3 – 1 rep @ 85%150
*Set 4 – 3 reps @ 80%145
*Set 5 – 2 reps @ 85%150
*Set 6 – 1 rep @ 90%165
Rest 2-3 minutes between sets.
this was hard m6 left hip flexor has been giving me a hatd time.
I need to work more on my overal hip and leg strength control anf stability
B.
Five sets of:
snatch off blocks
bar at quads
5×5
75
Rest as needed
C.
Back squat
10 135
10×145
10×150
5×160
5×165
5×175
3×185
3×185
D.
For time:
Row 500 Meters
25 Chest-to-Bar Pull-Ups
50 front lung with 75 lb bar
25 Chest-to-Bar Pull-Ups
Row 500 Meters
Did this at ymca