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Competitive Fitness 07.08.15

8
Jul

Competitive Fitness 07.08.15

Prep Work50′ Inchworm push up

2X30 Couch stretch

2X10 Drinking birds

2X10 Leg pumps
Workout of the Day

A.

Every 90 seconds, for 15 minutes (10 sets):

Power Clean + Front Squat + Clean
Build over the course of the ten 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)
Use the same weight as last week, and aim to beat last week’s score.
C.

Three sets of:

Snatch-Grip Romanian Deadlift x 6 reps @ 31X1

Rest as needed

Front Foot Elevated Split Squats x 8 reps each @ 2011

(elevate the foot 3-4″)

Rest as needed
D.

Three rounds for time:

20 Russian Kettlebell Swings (32/24 kg)

10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:

Row 500 Meters

50 Burpees Over the Erg
Cool Down

Mobility

Post results
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1 Response

  1. Ken

    A: power cleans and squats
    135-185#. Need better form, skill and youth 🙂

    B: FRONT squats max @235#. Knees ache, but holding out.

    C: RDLs @ 135#

    D: KB and 24″ box step ups
    Row and burpees. All good but didn’t time the w/o….

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