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Competitive Fitness 05.18.15

18
May

Competitive Fitness 05.18.15

Save the date!! June 6th we will be starting our summer nutrition and performance challenge! If you missed our last challenge you won’t want to miss out on this one. YES, performance will be included. We will be testing strength and endurance along with body fat percentage. More details will be coming out in the next couple days. We will not be giving you all movements the movements that will be tested until June 6th but I can say that today’s General Programs strength portion will be part of it. Prizes will be $400 for the first place,$200 for second place and $100 for 3rd place team.YUP, we will be doing it in a TEAMs of 2. Cost will be $50 per person. Start getting your team set up and we will be putting out more info in the next couple days.

 

Prep work
OVHD mobility 5-10 min

Workout of the Day
*Program Note – We hit a bunch of new 1-RMs last week, and I was very happy with the results, so we’re going to back off the loading a little bit and allow you to focus on conditioning this week. I know many of you are dying to tackle some of the regionals workouts, so I am going to oblige a bit this week. This week will have lighter loading, a little more conditioning and bodyweight exercise focus…and should be pretty fun.
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
Work with a load that allows you to maintain perfect mechanics for all ten sets.
B.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.
C.
Three sets of:
Partner assisted Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

Cool down
Mobility
Post results

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2 Responses

  1. HeatherD

    I did the squat test and then Tommy V in 23 mins ish.
    I scaled about 1/2 of the rope climbs and did 65 lbs on the thrusters.
    Glute ham raises were interesting.

  2. Sandra

    Prep work
    OVHD mobility 5-10 min

    Workout of the Day
    *Program Note – We hit a bunch of new 1-RMs last week, and I was very happy with the results, so we’re going to back off the loading a little bit and allow you to focus on conditioning this week. I know many of you are dying to tackle some of the regionals workouts, so I am going to oblige a bit this week. This week will have lighter loading, a little more conditioning and bodyweight exercise focus…and should be pretty fun.
    A.
    Every 2 minutes, for 20 minutes (10 sets):
    Jerk with a Pause x 1 rep
    (dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
    Work with a load that allows you to maintain perfect mechanics for all ten sets.
    Stayed at 145
    B.
    “Tommy V”
    For time:
    21 Thrusters (115/75 lbs)
    12 Rope Climbs (15′)
    15 Thrusters
    9 Rope Climbs
    9 Thrusters
    6 Rope Climbs
    Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.
    This sucked i worked as hard as i could. 23:24 was my time. My hipflexor still hurts with squats this is getting irritating i worked through those as best as i could. My rope climes were tough because i tried j hooks but my feet dont like it so i would go back to wrapping around the rope
    C.
    Three sets of:
    Partner assisted Glute-Ham Raises x 8 reps @ 3011
    Rest as needed
    Reverse Snow Angels x 15-20 reps
    Rest as needed

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