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Competitive Fitness 06.20.14

19
Jun

Competitive Fitness 06.20.14

Prep work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees

Cool Down
Mobility
Post results

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8 Responses

  1. Ja

    A. Front squat.
    3@110 3@130 2@145 2@155 1@170 fail at 175. Today it felt heavy as hell. I didn’t bother to trying again.

    B. Power clean+hang clean+jerk
    85/105/115/125/135 fail at 140 got only the power clean. Did retry the hang clean again but I wasn’t feeling it so I let it go.

    C. D. Skipped both workouts I wanted to do the conditioning instead.
    Use the 44kb for the farmer carry, the sled sucked. The sled had 45s on, thanks to Jose. I really don’t know how many rounds I did. I was trying to just move.

  2. Ken

    Front squat
    3 @ 135. 155, 185, 1@225, 3@215.
    I think I may know mtv1 rep max now

    Cleans
    115, 125, 145, 145, 2 @ 155

    Bulgarian squats @ 44# short on the squat. 8 hspu

    Sled push with 70#, farmer carry with 24kg. 5.5 sets in 24 minutes. Finished the last set just because..

    Slipped the partner ham raise / push-ups. Waited until the end for this and had calf cramps.

  3. B-

    FS felt really good got up to 315 today…coming back!!!!

    Clean/jerk complex worked up to 275…pr for power clean.

    Optional conditioning got 7 Rds went way to slow

    Did Angie with the 530-17:46? Not a pr at all

  4. Front squat – 125,145,165,175,185, went for 205 and failed

    Clean complex – 85,105,115,125,125,125 I tried to keep it light. My left shoulder has been a little sore. I have also been struggling with my jerk. Mentally it just kicks my butt.

    Didn’t do my split squats and presses because two crazies peer pressured me into doing Angie.

  5. Jonathan

    Jonathan says:
    June 20, 2014 at 10:12 pm

    before its too late … worked up to 365 previous PR on the FS, felt super good, next go round, i’m going for it.

    clean complex went 135 for two sets, the 185, 205, failed on 225 bahh…

    Ivan, Berno and I went to task on Push-burpee-carry-burpee circuit, think completed 7 or eight sets, 140lbs on the sled

    And like B … i did Angie with the 12pm … no pr by any means 24 and change … felt the pump !

  6. Rema Imperial

    Sorry guys late post. Yesterday I needed to leave the box early and asked if I can do General workout “Angie” but then Marcos Ramos asked me “what do you want to work on strength or conditioning” So I responded with the I don’t know look but I actually need both. Some how Marcos read my mind and told me to do the Front Squats-3x@60,70,80,85-90 and 1×95%. Then 24mins of 40m sled push with 30# weight, 10burpees,40m farmer walk with 44# and 20 burpees. I under estimated this workout I was dying at my 3rd. If it weren’t Clint Hays Tanya Gutierrez Leishman and Marcos telling me to keep moving I don’t think I could’ve made it to 7rds+40m sled push +6 burpees. Conditioning kicked my butt. I really like the combo of strength and conditioning 😉

  7. A.
    built up to 295, not my 95% but will be working on squatting with out a belt as it is becoming a crutch and want to be able to not rely on the belt so much.

    B.
    Every two minutes, for 12 minutes (6 sets):
    Power Clean + Hang Clean + Jerk
    got to 245, failed 265 for power, think i can get it from the high hang next time though, that position is feeling good.

    C.
    skipped

    D.
    skipped

    OPTIONAL CONDITIONING SESSION
    Complete as many rounds and reps as possible in 24 minutes of:
    40-Meter Sled Push (heavy)
    10 Burpees
    40-Meter Farmer’s Walk (heavy)
    10 Burpees

    Put 70lbs on and used 79lbs for farmer walks.
    8+sled push and 8 burpees
    .

    Later that evening got talked into doing “Angie” got 14:29

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