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Competitive Fitness 04.15.15

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

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3 Responses

  1. 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

  2. sandra

    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

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