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Competitive Fitness 08.11.15

11
Aug

Competitive Fitness 08.11.15

Prep Work3X10 Walking high kicks

3X:30 Soleus stretch

5-8Min Thoracic+Hip mobility
Workout of the Day

A.

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.

Six sets of:

Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM Clean

Rest as needed
Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
C.

Every 90 seconds, for 9 minutes (6 sets):

Split Jerk x 1 rep @ 80-90%
Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.
D.

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single
Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Eighteen sets of:

30 seconds of Assault Bike @ 70-75/60-65 rpm

30 seconds of Assault Bike @ 50/40 rpm
Cool Down

Mobility

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