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Competitive Fitness 08.08.14

7
Aug

Competitive Fitness 08.08.14

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X3o Soleus stretch

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Cool Down
Mobility
Post results

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1 Response

  1. Tina

    A) 125,145,165,175,185

    B) 85,85,95,105,110,115,125,130,130,130

    C) 35lb kb’s for HSPU
    Did less reps for dips and did not use a band. Worked on my butterfly for chest 2 bar.

    D) did not do it.

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