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Competitive Fitness 07.20.15

20
Jul

Competitive Fitness 07.20.15

Prep WorkSame as GEN Fit
Workout of the Day

A.

Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

*Set 5 – 1 rep @ 85-90%

*Set 6 – 1 rep @ 90-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 101-105%

Rest as needed
B.

Every two minutes, for 20 minutes (10 sets):

Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C.

For time:

Row 2000 Meters
D.

Three sets of:

Barbell Hip Bridges x 10-12 reps @ 2111

Rest as needed

15′ Legless Rope Climbs x 1-2 reps

Rest as needed

Barbell Good Mornings x 10-12 reps

Rest as needed

15′ Legless Rope Climbs x 1-2 reps
Optional Additional Conditioning Session

30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.
Cool Down

Mobility

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1 Response

  1. Sandra

    Front Squat

    *Set 1 – 3 reps @ 55-60%165

    *Set 2 – 2 reps @ 65-70%170

    *Set 3 – 1 rep @ 75-80%175

    *Set 4 – 1 rep @ 80-85% 180

    *Set 5 – 1 rep @ 85-90% 185

    *Set 6 – 1 rep @ 90-95% 195

    *Set 7 – 1 rep @ 95+% 200

    *Set 8 – 1 rep @ 101-105%205

    Rest as needed
    B.

    Every two minutes, for 20 minutes (10 sets):

    Snatch x 1 rep
    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
    55 65 75 85 95 105 110 115 120 125 3 prs. 115 120 125 Yay finally

    C.

    For time:

    Row 2000 Meters 9;25
    D.

    Three sets of:

    Barbell Hip Bridges x 10-12 reps @ 2111

    Rest as needed

    15′ Legless Rope Climbs x 1- reps

    Rest as needed

    Barbell Good Mornings x 10-12 reps

    Rest as needed

    15′ Legless Rope Climbs x 1- reps
    Optional Additional Conditioning Session

    3rd round did 2 lifeless climbs

    30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you this week.
    Cool Down

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