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Competitive Fitness 07.07.15

7
Jul

Competitive Fitness 07.07.15

Prep Work

Shoulder prep 5-8 min
Workout of the Day

A.

Every minute, on the minute, for 12 mintues:

Minute 1 – Strict Muscle-Up x 1-4 reps

(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps

(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.

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

Power Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.
C.

Strict Overhead Press

* Set 1 – 5 reps @ 75%

* Set 2 – 5 reps @ 80%

* Set 3 – 4 reps @ 85%

* Set 4 – 3 reps @ 90%

* Set 5 – 2 reps @ 95%

Rest 2 minutes between sets.
D.

Five sets for times of:

Run 400 Meters

5 Ground to Overhead (185/135 lbs)

5 Bar Muscle-Ups

10 Strict Handstand Push-Ups

Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.
Cool Down

Mobility

Post results

“You have to expect things of yourself before you can do them.”
~ Michael Jordan

1 Response

  1. Ken

    A: Muscle ups, handstand walks and DU’s. All the things I struggle with most all together. Slow steady progress….

    B: Jerks 165#-185#. Feeling better although the numbers don’t show it.

    C; Strict overhead 115#-140#. Feelt good. Need to not sacrifice the back for the press.

    D: Run, 135# overhead was manageable, found my bar muscle ups today, strict hand stand push ups are good. Completed 5 rounds.

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