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Competitive Fitness 07.16.14

15
Jul

Competitive Fitness 07.16.14

Prep Work
Same as G.F.

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)

Build over the course of the 8 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

C.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees

Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.

D.
Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes

Cool Down
Mobility
Post results

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3 Responses

  1. Tina

    I did D at 5am

    1) 7:30 I thought I had 105 but I had 95lbs
    2) 9:30
    3) 9:06

    2&3 used 105 for thrusters…I did 5/5 rounds 2&3

  2. sandra

    110, 115, 120, 125, 130, 135, 140, 145. I can tell im stronger maybe could have finished at a higher number

    Back squat 95, 105, 125, 145, 155, 165, 175, 195

    Emom 10min
    165. Nice having muscles from brusles tina next to me to push me. That girl is a beast.

  3. Tina

    Awww thank you Sandra 🙂

    A) 86,95,105,125,135,145,155,165 failed rep 2 then decided to go for a PR of 170 🙂

    B) 90,115,140,160,185 then 195,205,225 was feeling good and went for 240…10lb pr woohoo!!! Tried 250 and failed 🙁

    C) deadlifts/burpees …I used 205

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