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Competitive Fitness 06.10.14


Competitive Fitness 06.10.14

Prep Work
**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

Workout of the Day
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

Cool Down
Post results

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5 Responses

  1. Ja

    A. I did strict dkb press 6@26lb went light left shoulder still nagging at me on some moves. On the L sit I just the lifted as high as I could my knees and engaged my lats. broke it down to 20sec and 15sec. 40du unbroken for the first 3rds last round only got 21du.
    B. Push jerk.
    85, 95, 105, 115, 125, 135, 135, 140, 140, 140.
    Skipped the strict press not enough time to get everything done. Wanted to get some cardio done.
    D. Did 15 ring rows instead of dips. DB snatch use the 30lb didn’t see a 35lb.
    1st round. 400m run , DB snatch 10reps on each arm. 15 ring rows, 400m run finish at 6:06
    2nd round. 400m, DB snatch 5 on left arm, 10 on right arm. Left shoulder started to bother me a bit. 15ring rows, 400m finish at 12:23
    3rd round. 400m, DB snatch 5 on left arm, 10 on right arm, 15 ring rows, only did 200m. Finish at 17:28 giving me 30 sec rest,
    4th round. 400m, DB snatch 5reps on the left arm and 10 on the right arm, 15 ring rows, 400m run.Finish at 23:49.

  2. Oh boy today was a full day thats for sure.
    A. HSPU-10-7-7-7
    L-Sit wasn’t the best so I brought my knees up as high as I could for 30 each set
    Double unders fine-40-40-30-40
    B. Based off of 275 for all sets went with my 80% at 220 for the last 4 means that it felt so dang hard today. Not overextending is still and issue even more so when I get Fatigued.
    C. Strict press off of 185-dropped it from 200 just because that was a long time ago. all sets felt hard. Stayed at 85% on the 3’s. and 115 for the ten
    D. Oh god…. Lungs on FIRE. 4:34, 5:03, 5:41, 5:20. This was a very challenging workout luckily Ken&Gina were there and Gina is a running Gazelle…SO….TIRED….

  3. Cash

    A. first attempt at HSPU in a long time
    Halw way down with slow descent
    L hangs for 30-45 sec, broke them up after 1st round
    DU’s 49 unbroken each round
    B and C. Worked up to 60% of my max on split jerk and strict press! scaled back when I felt any twinge with my shoulder, don’t want to go backwards again 🙁

    D. The only thing I didn’t scale was the run 🙁
    25 lbs right arm, 15 left arm
    assisted ring dips
    *** forgot what it was like to chase someone like Brendan!!
    Finished each round with about a min to spare but this workout was tough !! Love this weeks workouts so far though, great mix of strength and cardio burn 🙂

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