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Competitive Fitness 07.08.14

7
Jul

Competitive Fitness 07.08.14

Prep Work
400M Jog
2X10 Lat pullups
2X10 DB KB Strict press, Light weight

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)
If no Muscle up Work On a strict ring pull ups 3-8 Reps W/False grip
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.

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

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5 Responses

  1. Haines

    Prep Work
    400M Jog
    2X10 Lat pullups
    2X10 DB KB Strict press, Light weight

    Workout of the Day
    A.
    Only did 6mins (2rounds) I did 3 strict MU with feet on the floor for both rounds. HS are getting better, I walked the whole distance both rounds without falling over. 50 DUs both rounds

    B.
    Every two minutes, for 16 minutes (8 sets):
    Power Jerk + Split Jerk
    135, 155, 185, 205, 225, 235, 245, 265 fail. Last time I failed at 245. This time it felt good!

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 75% 125
    * Set 2 – 5 reps @ 80% 130
    * Set 3 – 4 reps @ 85% 140
    * Set 4 – 3 reps @ 90% 150
    * Set 5 – 2 reps @ 95% 155
    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 only did 3 rounds.

    Cool Down
    Mobility
    Post results

  2. jramos1808

    Prep work felt good. Used 35# KB

    A. No strict MU 🙂 Got 50 unbroken 2 times.

    B. Worked up to 245

    C. Failed at 90% and called it in (175)

    D. Finished all 5 Rounds used 165 for G2OH took me about 34 min

  3. sandra

    400M Jog
    2X10 Lat pullups
    2X10 DB KB Strict press, Light weight

    WOD
    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 –
    no Muscle up Worked On a strict ring pull ups 8 Reps W/False grip focused on pulling to chest
    Minute 2 – Handstand Walk x 20 Meters
    Minute 3 – Unbroken Double-Unders x 50 reps, this sucked I would get to 16 then 10s most 2 times I got to 30

    D.
    I did 3 sets for times of:3:25, 3:40, 3:37
    Run 400 Meters
    5 Ground to Overhead 85,105,105
    5 chest to bars 5ring rows
    10 Strict Handstand Push-Ups onto double abb mat
    Rest 2 minutes
    Had to leave to get my kids

  4. Tina

    A) I did it

    B) 125,125,125,130,130,135,135,140

    C)75,75,80,85,90 -failed after 2nd rep

    D) attempted it but was too hot 🙁

  5. Sarah H

    All I have to say a day later is holly shite!!! Hot- completed D- with some odd numbers- 6:30’ish, 5:45, 4:45,5:30’ish, 6:30’ish- exact numbers in car! Super hot finished five! Then I went back and did B- felt horrible and painful- felt super duper heavy- attempted to start at 85lbs- no go- arms not working- 35,55,65,70, – and made it back to 95lbs… Then I tried C. No Go- did all sets with just 35lbs- bar-
    So tired- exhausted – body is done-

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