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Competitive Fitness 06.11.14

10
Jun

Competitive Fitness 06.11.14

Competitive Wednesday 6-11-14
Prep Work
3 rds of
3 Clean grip DL
3 Mid thigh clean pulls
3 power clean
3 front squat
3 Cleans

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

D.
Three sets of:
Banded Good morning x 20
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

Programmming Note – For this cycle we will specifically recommend active recovery work each Thursday. It will often be work in a pool. If you don’t have access to a swimming pool, you can mimic the time domains on a Concept 2, AirDyne, bicycle, Versa Climber, or other low-impact cyclical/monostructural apparatus…but my preference is that you find a pool and work on your swimming mechanics.

Cool Down
Mobility
Post results

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7 Responses

  1. Jonathan Douglas

    Workout of the Day … afterwards walked into Safeway feeling super stiff!

    A.
    poor history with high-hang cleans, so did about first three @ 135, next 160, 185, last three rounds finished at 205, top end of percentage.

    B.
    *Set 1 – 185
    *Set 2 – 225
    *Set 3 – 275
    *Set 4 – 315
    *Set 5 – 365

    and then….

    Every 2 minutes…
    *Set 6 – 385
    *Set 7 – 405
    *Set 8 – went to 430 rather than 427.5

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1

    Ha! this was funny got two, perhaps three reps at 365, need legs for tomorrow.

    C.
    Complete as many rounds as possible in 6 minutes:

    This was loads of fun, first round felt like I flew through the burpees, DLs 10/5 etc, Pull Ups, butter fly look like a frog … feeling better at DU’s, got into about four DL’s into set two. After 4m break, burpees were good, DL’s were singles, etc, etc, completed one more round.

    No time for D … good workout this morning.

  2. Ja

    A. High hang clean+clean. Emom 15min
    I increase my weight slowly to 85%
    2@85, 5@95, 4@105, 4@115
    B.back squats
    Ok so my math is always off.

  3. Rema Imperial

    Workout of the Day
    A.
    Every minute, on the minute, for 15 minutes:
    High Hang Clean + Clean @ 65-80% of 1-RM Clean== 85#
    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep~75#
    *Set 2 – 50% x 1 rep~95#
    *Set 3 – 60% x 1 rep~115#
    *Set 4 – 70% x 1 rep~125#
    *Set 5 – 80% x 1 rep~135#

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep~140#
    *Set 7 – 90% x 1 rep~155#
    *Set 8 – 95% x 1 rep~160#

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1~135#
    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs)
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    First round: I got to 20 wall balls
    Second round: finished the whole set with 11sec left.
    D.
    Three sets of:
    Banded Good morning x 20
    Rest 30 seconds
    Seated Leg Curls with Band x 12-15 reps
    Rest as neede

  4. Haines

    Competitive Wednesday 6-11-14
    Prep Work
    3 rds of
    3 Clean grip DL
    3 Mid thigh clean pulls
    3 power clean
    3 front squat
    3 Cleans

    Workout of the Day
    A.
    Every minute, on the minute, for 15 minutes: I stuck with 180 for the emom. The last couple sets were starting to get a little heavy, but overall it was good.
    High Hang Clean + Clean @ 65-80% of 1-RM clean

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep 135
    *Set 2 – 50% x 1 rep 160
    *Set 3 – 60% x 1 rep 190
    *Set 4 – 70% x 1 rep 220
    *Set 5 – 80% x 1 rep 250

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep 270
    *Set 7 – 90% x 1 rep 285
    *Set 8 – 95% x 1 rep 300

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1 Endes up getting 6 at 250. Felt pretty good for first time really back squatting again.

    C.
    Complete as many rounds as possible in 6 minutes:
    10 Burpee Box Jump-Overs (24″/20″)
    15 Deadlifts (225/155 lbs)
    20 Pull-Ups
    25 Wall Ball Shots (30/20 lbs)
    30 Double-Unders
    Rest 4 minutes, and then repeat.

    1st round I got 1 full round plus 12
    2nd round I got 1 full round

  5. Got to work out and follow our program today.
    Prep Work
    Done

    Workout of the Day
    A.
    Every minute, on the minute, for 15 minutes:
    High Hang Clean + Clean @ 65-80% of 1-RM Clean

    first ten min at 205lbs around 65%. then for the last 5 sets i did at 225lbs about 72ish%

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep -155lbs
    *Set 2 – 50% x 1 rep- 195lbs
    *Set 3 – 60% x 1 rep-230lbs
    *Set 4 – 70% x 1 rep-270lbs
    *Set 5 – 80% x 1 rep-310lbs

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep-325
    *Set 7 – 90% x 1 rep-345lbs, don’t know what happened but didn’t come up.
    *Set 8 – 95% x 1 rep- Didn’t even try it, would have been 365 was pretty tired by now.

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1— Did this at 295 and got 2.
    (no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

    No time for anything else, had to come back and meat the family.

    Marcos

  6. Tina

    A. High hang + clean
    Stuck with 115 the whole time…I am sore!!!!115 was all my body could manage. Figuring out this bounce off the hips deal that Brenden and Marcos have been talking about.

    B. 90,115,140,160,185

    Then

    195,205,225

    Then

    185×10 reps

    C. I love these kinds of workouts

    Made it through 15 deadlifts on the second round

    2nd 6min

    Made it through 4 burpee box jump overs 2 round

    I was trying to keep up with Tanya…I haven’t seen her in over a week and instead of being happy to see me she tries to kill me 🙂

    D. I did it

  7. Ken

    Tried to go a bit light and save the knees, and kept track of progress with chalk on the floor so I could post later. Good plan but I must have been rattled after dodging barbells and plates during the back squat portion because I erased them. From memory..

    A: 1 @ 100, the remainder @ 125
    B: 105 – 265
    Back squat @ 225. No count, a bit distracted…
    C: dead lift @ 225
    Struggled with strict pull-ups
    Substituted Russian twist for DU’s
    Wall balls were fine
    Had fun

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