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Competitive Fitness 07.15.14

14
Jul

Competitive Fitness 07.15.14

PREP WORK
2X10 lat pulls
2X10 dumbbell shoulder 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)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750
10/8 Muscle-Ups
This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

Cool down
Mobility
Post results

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2 Responses

  1. PREP WORK
    Done

    Workout of the Day
    A.
    Every minute, on the minute, for 12 mintues:
    Minute 1 – Strict Muscle-Up x 1-4 reps
    did false grip strict ring pull ups 4 reps
    Minute 2 – Handstand Walk – worked on wrist mobility
    Minute 3 – Unbroken Double-Unders x 50 reps. these are feeling really good. fastest set was 27 sec

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
    built up to 275lbs. failed 295, should have got it.

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 80-85% -155
    * Set 2 – 4 reps @ 85-90%-165
    * Set 3 – 3 reps @ 90-95%170
    * Set 4 – 2 reps @ 95-98%-180
    Rest 2 minutes between sets.
    this was hard.
    D.
    skipped will try and make up Thursday

    Marcos

  2. Chela

    A) progression MU w blue band/hand stand walk to the wall & DU (was able st string 10) by the second round
    B) split jerk
    60,70,75,85,90,95,100,105,
    110,115(PR’d by 5) progress!!
    C)strict press
    55,60,65,65
    D) every 6 minutes for 24 min
    750m row & strict pull ups w thin red band

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