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Competitive Fitness 07.23.14

22
Jul

Competitive Fitness 07.23.14

Prep Work
3 Rds
5 Clean grip DL
5 Below the knee clean pulls
5 Hang Clean
(75/55)

Workout of the Day
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

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
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

Compare to June 11, 2014

Cool down
M
obility
Post results
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2 Responses

  1. sandra

    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep

    Loads per set (by %) – 55 90#
    65, 110#
    70, 115#
    75, 120#
    80, 135#
    85, 140#
    90, 150#
    95, 155#
    101,160#
    101+ 165 new pr ×2

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep 95
    *Set 2 – 50% x 1 rep105
    *Set 3 – 60% x 1 rep125
    *Set 4 – 70% x 1 rep145
    *Set 5 – 80% x 1 rep155

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep180
    *Set 7 – 90% x 1 rep190
    *Set 8 – 95% x 1 rep195
    *Set 9 – 95+% x 1 rep 200
    *Set 10 – 101+% x 1 rep too pooped

  2. Workout of the Day
    A.
    Every two minutes, for 20 minutes (10 sets):
    Clean x 1 rep

    Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

    Worked on Clean and Jerk because i have a comp soon. Went bad, got to 270lbs and failed. 285

    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
    *Set 9 – 95+% x 1 rep
    *Set 10 – 101+% x 1 rep

    385lbs my old pr. went for 400 soooo close but no dice… pretty sure its because i haven’t been eating my burritos:)

    Skipped the conditioning

    Marcos

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