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Competitive Fitness 08.06.14

5
Aug

Competitive Fitness 08.06.14

Prep Work
3 Rds
5 Clean grip RDL’s
5 Mid thigh clean pulls
5 Hang Clean

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Cool Down
Mobility
Post results

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3 Responses

  1. Tina

    C) used 70lb kb for Russian swings

    35s for lunges

    20in box for burpee box jump overs

    That was the longest 30 minutes and I wanted to quit several times.

  2. Haines

    Prep Work
    3 Rds
    5 Clean grip RDL’s
    5 Mid thigh clean pulls
    5 Hang Clean

    Workout of the Day
    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Hang Clean + Clean 135 155 175 185 205 225 245 265 275pr 295 failed

    Build over the course of the ten sets.

    B.
    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 2 reps @ 75% 250
    *Set 2 – 2 reps @ 80% 265
    *Set 3 – 2 reps @ 85% 280
    *Set 4 – 1 rep @ 90% 295
    *Sets 5-8 – 1 rep @ 90-95% 315 for 6-8

    C.
    Every minute, on the minute, for 30 minutes: this was rough!!! Deff a mental challenge on this one. I used the 109lb kb
    Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
    Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
    Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

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