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Competitive Fitness 06.25.14

24
Jun

Competitive Fitness 06.25.14

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 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight 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

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week (Click here)

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

Cool Down
Mobility
Post results

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5 Responses

  1. A. Worked up to 135

    B. Worked up to 225 only meant to be at 205 but I had bad math… Still trying to get my mind working at adding weights. Anyway… It was a PR, so I will take it.

    C. Skipped.

    D. Did one round. Not for time.

  2. jramos1808

    A. Worked up to 185 , 195 failed
    B. Worked up to 285
    C. Used 225 last ones got slowww
    D. finished for Rounds. DU did sets of 25. used 185 on FS hand tore on first round substituted for 5 strict PU’s
    I do not remember my time.

  3. Tina

    A)3position clean

    85,95,105,115,125,135,135,135
    B)back squat
    90,140,160,185,195,205,220

    C) 185 for speed deads

    D) 100 doubles
    10 FS at 125
    20 c2bar

    Did two rounds then did third round and cut pull-ups to 10 reps. Nothing in the tank for the fourth rep.

    And now I want to eat mass quantities of food!

  4. Haines

    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 2 minutes, for 16 minutes (8 sets):
    I worked up to 235

    Build over the course of the eight sets.

    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 275
    *Set 7 – 90% x 1 rep 285
    *Set 8 – 95% x 1 rep 305

    Back squats are feeling better! Slowly working my way back up!

    C: went light on the DL 135. Just trying to save the back and listen to my body on these.

    D: 100DUs
    205FS
    20 C2B
    only had time for two rounds. Can’t remember my times. Fail:(

  5. Ken

    A: 3 Position Clean
    1@95
    2@115
    2@135
    2@145
    2@155

    B: Back Squat
    135, 135, 155, 165, 215, 235, 245, 255, 265

    C: 225 for DL
    D: 2 slow rounds of 100 44# KB twists, completely died on the FS. Dropped to 115# just to get the 10. 20 “bent arm” C2B (sorry Brenden)… Out of gas at this point.

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