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Competitive Fitness 06.18.14

17
Jun

Competitive Fitness 06.18.14

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 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the ten sets.

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)

Use the same weight as last week, and aim to beat last week’s score.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings ( 70/53lb )
40 Double-Unders
Rest 4 minutes

Cool Down
Mobility
Post results

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7 Responses

  1. Ja

    A. Started light. 85lb end up 130lb.
    B.back squats started at 105 increase the weight slowly. I have to clue %s. Only when I got to 175/185/195/205/210
    Max reps at 80%. 10x175lb.
    C. 12 emom deadlifts. I went light at 155.
    3×155
    D. Didn’t have enough time.

  2. Jonathan Douglas

    A.
    Started from 135, 155, 185, 205, failed at 225, then got 225 on last round, cleans feel good once under it, but that second pull still feels slow.

    B.
    Back Squat (going off 455)
    *Set 1 – 225 (jumped up)
    *Set 2 – 225
    *Set 3 – 275
    *Set 4 – 315
    *Set 5 – 365

    and then…
    Every 2 minutes…
    *Set 6 – 385
    *Set 7 – 410
    *Set 8 – 435

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1
    beat last weeks by one rep i believe, got four this go round.

    C.
    Speed Deadlift
    315, that jump was interesting, felt like i keep coming off heels?

    D.
    No time today

  3. Tina

    A) 85,95,105,115,125,125,130,130,135,140

    B) 90,115,140,160,185,195,205,225 then 10@185

    C) the speed deadlift was interesting …I used 185

    D) this one hurt mentally and physically

    4:15,5:20, 6:46,6:53

    My chest to bar pull-ups are terrible. I need to work on linking them. Used 95lb on thrusters and went unbroken in thrusters and Russian swings. Focused on explosive hips with my Russian swings.

  4. Rema Imperial

    Workout of the Day
    A.
    Every 90 seconds, for 15 minutes (10 sets):
    High Hang Clean + Power Clean + Clean
    55, 65, 85, 95, 105, 110, 115-max
    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep-75
    *Set 2 – 50% x 1 rep-85
    *Set 3 – 60% x 1 rep-105
    *Set 4 – 70% x 1 rep-115
    *Set 5 – 80% x 1 rep-140

    and then…
    Every 2 minutes…
    *Set 6 – 85% x 1 rep-145
    *Set 7 – 90% x 1 rep-155
    *Set 8 – 95% x 1 rep-165

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1-140

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 3 reps @ 65% -115

    D.
    Four sets for times of:
    10 Thrusters (135/95 lbs)
    20 Chest-to-Bar Pull-Ups
    30 Russian Kettlebell Swings ( 70/53lb )
    40 Double-Unders
    Rest 4 minutes-25:09

  5. A.
    Every 90 seconds, for 15 minutes (10 sets):
    High Hang Clean + Power Clean + Clean

    built up to 245, felt good on the HHC the PC my feet come out to wide, really need to work on this. Clean good.

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40%, 155
    *Set 2 – 50% ,195
    *Set 3 – 60% ,230
    *Set 4 – 70% 270
    *Set 5 – 80% x 315

    and then…
    Every 2 minutes…
    *Set 6 – 85% 325
    *Set 7 – 90% 345 Last week failed
    *Set 8 – 95% 365 last week didn’t even attempt but got it this time.. It was really hard though

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1
    got 3 at 315 last week i got two at 295.

    Use the same weight as last week, and aim to beat last week’s score.

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 3 reps @ 65%
    Used 275.

    Doing the last part tomorrow. Didn’t have time to finish today.

    Marcos

  6. Ken

    High Hang Clean + Power Clean + Clean

    built up to 155 then couldn’t manage the HHC but ok on the PC. Need to learn how to get under the bar..

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40%, 135
    *Set 2 – 50% ,135
    *Set 3 – 60% ,165
    *Set 4 – 70% 190
    *Set 5 – 80% x 225

    and then…
    Every 2 minutes…
    *Set 6 – 85% 235
    *Set 7 – 90% 240
    *Set 8 – 95% 265

    80% Back Squat x Max Reps @ 20X1
    5 at 230, Admin no-rep’d me on a few…

    Speed Deadlift x 3 reps @ 65%
    Used 225.

    D.
    10 Thrusters 1st set @ 115, then dropped to 95#
    20 Chest-to-Bar Pull-Ups
    30 Russian Kettlebell Swings 70lb
    40 Russian Twists instead of Double-Unders due to achillies
    Did not see the 4 min rest period on the board so I sucked wind for a few minutes and started again. Total time? No idea. Felt like forever.

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