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Competitive Fitness 05.06.15

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
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1 Response

  1. Sandra

    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

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