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Competitive Fitness 07.17.15

17
Jul

Competitive Fitness 07.17.15

Prep Work2X30

Table top stretch

Couch stretch

Soleus stretch
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.

Four rounds for time of:

5 Power Cleans (195/135 lbs)

10 Front-Racked Reverse Lunges (195/135 lbs)

15 Burpees Over the Barbell
D.

Three sets of:

Banded Hamstring Curls x 25 reps

Rest 30 seconds

Banded Hip Bridges x 25 reps

Rest 30 seconds
Optional Additional Conditioning Session

At 80-85%…

Row 2000 Meters

Run 2 Miles

Row 2000 Meters
Cool Down

Mobility

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1 Response

  1. Sandra

    Front Squat

    *Set 1 – 3 reps @ 70% 145

    *Set 2 – 2 reps @ 80%165

    *Set 3 – 2 reps @ 85-90%195

    *Set 4 – 1 rep @ 90-95%200

    *Set 5 – 1 rep @ 95+%205 fail

    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.
    125 135 145 155
    C.

    Four rounds for time of:

    5 Power Cleans (195/135 lbs)

    10 Front-Racked Reverse Lunges (195/135 lbs)
    No ghost rider on lunges. So used 2 35lb dumb bells in each arm.
    15 Burpees Over the Barbell
    I was ready to cry when I realized well I knew I would be able to do the lunges. Frustrated really.
    D.
    Skipped
    Three sets of:

    Banded Hamstring Curls x 25 reps

    Rest 30 seconds

    Banded Hip Bridges x 25 reps

    Rest 30 seconds
    Optional Additional Conditioning Session

    At 80-85%…

    Row 2000 Meters 10:15

    Ran 1 mile

    Row 1000 Meters 5:09
    Modified this because I had to go i was in trouble Enough being there 2 hrs already. So I tried to get through this fast. My time with this modified was 21:40
    Cool Down

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