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Competitive Fitness 08.12.14

11
Aug

Competitive Fitness 08.12.14

Prep Work
3X10 Wall Facing squats
3X6-8 Standing Bicep ring rows

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
L-Seated Legless Rope Climb
(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
Rest 90 seconds

B.
Bench Press
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Cool Down
Mobility
Post results

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4 Responses

  1. Tina

    A) 95,105,125,125,135

    Ohs felt better this week.
    Rope climbs I started from the floor and tried to get as high as I could.

    B) bench press

    85, 110,125,115,125,130,110,110

  2. Tina

    C) 1000meter row
    20 burpees over the erg
    20 pp

    First round had about 1min rest

    Round 2 had about 30 sec

    Round 3 had about 5 sec before time

    Tough workout!

  3. – Front Squat – heavy single 340lbs 5 lb pr didn’t get low enough on 355

    – Snatch – heavy single; 210 failed 225 3 x 2 used 185

    – Snatch Pull (knee) Snatch pull – 5 x 1+2 220lbs

    – Good Morning – 3 x 5 (115)

    Marcos

  4. Sarah H

    #1 – love Tina’s picture!!! Okay since today I was off restrictions – I was back to the work out- close grip OHS- suck- I only did the 35lbs. Bar – but I am feeling more flexible and balanced- hope that’s what this movement is for!! Then on to leg’less Rope Climbs- that was funny- but some folks rock those- Ashley!!! Ken!!!!- then on the bench – that was good- I based numbers off of 95lbs. So it was 55, 70, 75, 80, 85… Did all sets as I was coached too! That was good considering my right arm is still giving me troubles- then on the row 1000 meters- 20 Burbeeps and 20 push press- I made it all the way to Push Press all three time: 10,5,8- I enjoyed this!!!!

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