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Competitive Fitness 07.30.14

29
Jul

Competitive Fitness 07.30.14

**Reminder* We have girls night this Thursday.

Prep Work
Same as general

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.**

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    Front Squat
    *Set 1 – 4 reps @ 75-145
    *Set 2 – 3 reps @ 80-155
    *Set 3 – 2 reps @ 85-165
    *Set 4 – 4 reps @ 80-155
    *Set 5 – 3 reps @ 85-165
    *Set 6 – 2 reps @ 90-175
    Rest 2-3 minutes

    B.
    For time:
    Row 2000 Meters
    12 Front Squats 105 lbs – from the ground)
    12 incline Push-Ups
    10 Front Squats 105 lbs – from the ground)
    10 incline Push-Ups
    8 Front Squats (105 lbs – from the ground)
    8 incline Push-Ups
    1st 1000 met row 5:10 2nd 1000 met row 5:08
    14:25 was my full time
    Cleans were not pretty for some reason maybe the heat. so I did really light weight

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