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Competitive Fitness 07.18.14

17
Jul

Competitive Fitness 07.18.14

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X10 walking high kicks

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

OPTIONAL Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters

Remember, the additional conditioning sessions should not be performed within 3 hours of performing portions A-C.

Cool down
Mobility
Post results

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2 Responses

  1. A.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 2 reps @ 80%
    *Set 3 – 2 reps @ 85-90%
    *Set 4 – 1 rep @ 90-95%
    *Set 5 – 1 rep @ 95+%
    Rest 2-3 minutes between sets.
    hit 315 for 1, and failed 335 which is my old PR

    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean + Front Squat + Jerk

    GOT 265 FAILED 285 FOR THE JERK

    C.
    Five rounds for time of:
    5 Power Cleans (195/135 lbs)
    10 Front-Racked Reverse Lunges (195/135 lbs)
    15 Burpees Over the Barbell
    B TALKED ME INTO DOING THIS AT 195LBS AND I AM GLAD HE DID. HAD NO IDEAH I COULD REVERSE LUNGE THIS. GOT IT IN 12:50

    MARCOS

  2. Ken

    A.
    Front Squat
    *Set 1 – 3 reps @ 70%
    *Set 2 – 2 reps @ 80%
    *Set 3 – 2 reps @ 85-90%
    *Set 4 – 1 rep @ 90-95%
    *Set 5 – 1 rep @ 95+%
    Rest 2-3 minutes between sets.
    235 max for the “slowest front squat ever” as per Marcos :). My max, pulled a back muscle…

    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean + Front Squat + Jerk

    Completed 175 max, failed 185 On the jerk. Need lots of work getting under the bar.

    C.
    Five rounds for time of:
    5 Power Cleans (195/135 lbs)
    10 Front-Racked Reverse Lunges (195/135 lbs)
    15 Burpees Over the Barbell

    115# cleans. Struggled with the lunges but got it done. 19:30

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