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Competitive Fitness 07.01.15

1
Jul

Competitive Fitness 07.01.15

Prep Work

Same as GF
Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 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:

85% 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.

Four sets for times of:

Row 1000 Meters

20 Chest-to-Bar Pull-Ups

30 Wall Ball Shots (20/14 lbs)

40 Russian Kettlebell Swings (32/24 kg)

Rest exactly 4 minutes
D.

Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 31X1

Rest as needed

Hanging weighted knee raise X 20 (Use a med ball in-between your feet and drive your knees up as high as possible)

Rest as needed
Cool Down

Mobility

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3 Responses

  1. Sandra

    Prep Work

    Same as GF
    Workout of the Day

    A.

    Every 2 minutes, for 16 minutes (8 sets):

    Halting Clean Deadlift + Hang Clean + Clean
    Build over the course of the 8 sets.
    B.

    Every minute, on the minute…

    Back Squat

    *Set 1 – 40% x 1 rep 135

    *Set 2 – 50% x 1 rep145

    *Set 3 – 60% x 1 rep165

    *Set 4 – 70% x 1 rep185

    *Set 5 – 80% x 1 rep195
    and then….
    Every 2 minutes…

    *Set 6 – 85% x 1 rep215

    *Set 7 – 90% x 1 rep 225

    *Set 8 – 95% x 1 rep 230
    and then…

    One set of: 175 Yay made all 20

    85% 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.

    Four sets for times of:25:33 I didn’t know if 4min was per round I did not take breaks per round

    Row 1000 Meters

    20 Chest-to-Bar Pull-Ups

    30 Wall Ball Shots no wall ball did 15 lb each arm fought to do 30 unbroken

    40 Russian Kettlebell Swings no kb at ymca used 35lb bumble bell

    Rest exactly 4 minutes
    D.

    Worked on arms and rotater cuff

  2. Jonathan.

    A. clean deadlift+hang clean+full clean

    205-215-235-245-255-275-missed i think 295 or 300-big jump to 308, missed the hang, hit clean 307

    B. Back Squats

    Only did seven sets … weights were 200-251-301-351-401-426-452 … legs are being murdered.

    C. 1000m row-20chest 2bar pullups-30 wall balls-40KB swings

    only two rounds, had to work, no time for the rest and also to do D.

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