6
May
Competitive Fitness 05.06.15
Prep Work
Personal Mobility 5-8 min
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.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
Use straps for these!
D.
For time:
100 Double Unders
50 Wallball Shots (30/20 lb.)
40 Chest-to-Bar Pull-Ups
30 Burpees
20 Kettlebell Swings (32/24kg)
Cool Down
Mobility
Post results
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Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%155
*Set 2 – 2 reps @ 80%165
*Set 3 – 1 rep @ 85%170
*Set 4 – 3 reps @ 80%165
*Set 5 – 2 reps @ 85%170
*Set 6 – 1 rep @ 90%175
Rest 2-3 minutes between sets.
B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%125
*Sets 3-4 – 65-75%135
*Sets 5-6 – 75-85%145
*Sets 7-8 – 85-95%155
C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
Use straps for these!
D.
For time:
100 Double Unders
50 Wallball Shots (30/20 lb.)
40 Chest-to-Bar Pull-Ups
30 Burpees
20 Kettlebell Swings (32/24kg)
14:50
Depthon wall balls broke them up in 3s.
Chest to bars made it through 27 butterfly before i switch to kipping
Rope pulls with 75lb kettle bell
15lb weighted rings dips 5×5
Rolled out my muscles