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Competitive Fitness 07.09.14

8
Jul

Competitive Fitness 07.09.14

*Reminder* Tomorrows 9am class is cancelled.

Good info on how to be safe when squatting.

 

 

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 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 result.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Tuck Jumps-High jump,knees tuck, soft landing

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

Cool Down
Mobility
Post results

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7 Responses

  1. Tina

    A) 85,125,125,125,125,130,135,140,145,145

    B) 90,115,140,160,185,195,205,
    225… 7 reps with 195 …two more than last week

    C) 205

    D) 4:00 for first part I did box jumps with 24 in box instead of tuck jumps

    2 min rest

    6:50 for row and burpees

  2. sandra

    .
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep95lb
    *Set 2 – 50% x 1 rep105lb
    *Set 3 – 60% x 1 rep120lb
    *Set 4 – 70% x 1 rep145lb
    *Set 5 – 80% x 1 rep165lb

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep175lb
    *Set 7 – 90% x 1 rep185lb
    *Set 8 – 95% x 1 rep195lb

    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 result.

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 4 reps @ 135 because my back was tired.

  3. Chela

    A-power clean+front squat+clean
    55,60,65,70,75,80,85,90,95 100
    B) Back Squats
    65,85,100,115,130
    Every 2 min
    140,150,155
    C-120lbs for speed deadlifts
    D- 3 rounds 4:30
    500 m row+50 burpees6:59
    Thanks to Renee Garza I kept with it and completed this ridiculous WOD!!

  4. Workout of the Day
    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Power Clean + Front Squat + Clean

    got to 245.Focused on let kicking my feet out wide, getting better.

    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

    Hit all reps. Last week i didn’t

    and then…
    One set of:
    85% Back Squat x Max Reps @ 20X1
    forgot to do this totally spaced it.

    C.
    Every minute, on the minute, for 12 minutes:
    Speed Deadlift x 4 reps @ same load used last week

    Last week i used 315, but didn’t feel speedy, today after the squats 315 felt really heavy and no speed at all so dropped to 225, probably could have done 275, 225 felt fast though so stuck to it.
    D.
    Three rounds for time:
    20 Russian Kettlebell Swings (32/24 kg)
    10 Tuck Jumps-High jump,knees tuck, soft landing

    2:48

    Rest 2 minutes, and then…

    For time:
    Row 500 Meters
    50 Burpees Over the Erg
    4:33

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