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Competitive Fitness 07.02.14

1
Jul

Competitive Fitness 07.02.14

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):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

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.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

D.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

Cool Down
Mobility
Post results

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8 Responses

  1. 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): 135, 175, 185, 205, 225, 245, 255, failed 265 hang, but got the clean.
    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 rep 170
    *Set 3 – 60% x 1 rep 200
    *Set 4 – 70% x 1 rep 235
    *Set 5 – 80% x 1 rep 275

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep 285
    *Set 7 – 90% x 1 rep 300
    *Set 8 – 95% x 1 rep 320

    Skipped the 85% back squat for max reps and skipped C: didn’t have enough time this morning to get it all done.

    D.
    Four sets for times of: only had time for 2 rounds
    Row 1000 Meters
    20 Chest-to-Bar Pull-Ups
    30 Wall Ball Shots (30/20 lbs)
    40 Russian Kettlebell Swings (32/24 kg)
    Rest exactly 4 minutes

    Cool Down
    Mobility
    Post results

  2. jramos1808

    A. got to 215 failed 225
    B. Hit my 95% 290# but forgot to max at 85%
    C. did only 6 rnds of 3 @ 285
    D. Finished all 4 rnds at RX weight but did 10 Strict pull ups instead of the C2B

  3. Jonathan Douglas

    Workout of the Day
    A.
    Definitely a day where couldn’t get out of my own way … hang cleans were a struggle started at 185 (2), 205 (3?), 225 (2) went for 235/245 perhaps, and failed on the hang, caught a bit of the same wrist again, didn’t attempt clean. Frustrated.

    B.
    Will do this at the club tonight
    C.
    started at 315, built up to 375 for my last two set
    D.
    Cut in half, got two rounds in before work.

  4. A) 85,95,105,115,125,135,145,150…cleans were feeling pretty good. I was worried because my legs were sore. Once I got warmed up it wasn’t too bad.

    B) 90,115,140,160,185 then 195,215,225 I did 5 reps with 195 for last piece.

    C) I used 205 for deadlifts…these felt better than last week. I was worried because we increased the weight.

    D) I am going to do this portion tomorrow 🙁 I wanted to do it tonight but homework takes priority today.

  5. sandra

    Hang clean dead lift+hang clean+clean
    8 sets
    65, 75, 85, 95, 115, 125, 130, 135, 135,
    B.
    Because I dont have a squat ra k I subd for front squats
    65×5, 75×5, 95×5, 115×5, 125×5

    and then…
    One set of:
    85% Back Squat x Max Reps @ 20X1
    Again no squat rack 115 speed squats. X20

    D.
    Four sets for times of:
    Bike 20min res of 3
    20 Chest-to-Bar Pull-Ups–> substituted this for 10 trx row t’s, y’s.
    30 Wall Ball Shots (30/20 lbs)–> no wall balls so couldnt do this so I did 95 lb speed squats x10.
    40 Russian Kettlebell Swings (32/24 kg), I used 26lb weight.
    I just did it all through without a 4min rest.

  6. B-

    Talk about a challenging day…

    Cleans did 5 of the. 8 sets at 245 other 3 sets were 185 205 225 really worked on a good pull and putting speed on the bar

    Skipped squats and reads to work on hip/back stability and some single leg rdls

    D. Was no bueno
    7:20
    8:23
    9:08
    9:26
    That first rd felt good and fast and then I realized how hot it was and I got a lot slower. Marcos Rene and I did it during the. 630 class and it took us a while. 40ish min of working out was a challenge

  7. Marcos Ramos

    Prep Work
    Done

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Halting Clean Deadlift + Hang Clean + Clean
    135,135,165,185,215,225,245,265(almost didn’t get the high hang)

    all high hang

    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-325lbs
    *Set 7 – 90% x 1 rep-345lbs
    *Set 8 – 95% x 1 rep-365lbs failed

    and then…
    One set of:
    85% Back Squat x Max Reps @ 20X1- 315 didn’t get any

    my legs were smoked from Monday.

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 3 reps @ 75%

    used 315, felt like i wasn’t fast enough. should probably video some next time

    D.
    WOW!!! needed this mental push today, hadn’t got my butt handed to me so bad in a while. Almost gave up, but B gave me the look.

    Four sets for times of:
    Row 1000 Meters
    20 Chest-to-Bar Pull-Ups
    30 Wall Ball Shots (30/20 lbs)
    40 Russian Kettlebell Swings (32/24 kg)
    Rest exactly 4 minutes
    1: 7:52
    2:9:06
    3:10:08
    4 9:59

    total time 49:05. glad its rest day.

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