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Competitive Fitness 08.13.14

13
Aug

Competitive Fitness 08.13.14

Prep work
3 Rds
5 Clean grip DL
5 mid thigh clean pull
5 high hang clean

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean
Drop after each clean and reset into a good position for the next rep.
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 @ 92-95%
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″)
THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?

cool down 
Mobility
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1 Response

  1. sandra

    Prep work
    3 Rds
    5 Clean grip DL
    5 mid thigh clean pull
    5 high hang clean

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    High Hang Clean + Hang Clean + Clean
    Drop after each clean and reset into a good position for the next rep.
    110, 115,120,125,130,135,145 145
    B.
    Every 2 minutes, for 16 minutes (8 sets):
    Front Squat
    *Set 1 – 2 reps @ 75% 145
    *Set 2 – 2 reps @ 80%150
    *Set 3 – 2 reps @ 85%155
    *Set 4 – 1 rep @ 90% 160
    *Sets 5-8 – 1 rep @ 92-95% 165
    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Heavy Russian Kettlebell Swings 56#
    Minute 2 – 10 Walking Lunges with Kettlebells 26# each arm
    Minute 3 – 12 Burpee Box Jump-Overs (20″)
    Ok did great on pace untilllllll the 7th 8th round the burpee box jumps were getting me winded so for 30 sec of the box jump I got my breath then did what I could for last 30sec the last two I finally realized switch8ng over to step ups was smarter for my lungs so 9th round got to 10 and last round pushed to fi ish the twelve. For the russian swings 7-8-9 RD I split into set of 7 then 8 tgen last rnd sucked it up and finished the 15. Walking lunges in beggining took me 30sec then by mid wod It took me a full minute how sad little chicken legs. What im proud of is that I didnt drop weight I learned to adjust my movements so I could complete the set when I needed to. Had my inhaler by me because at one point I thought I was having a asthma attack but I calmed my breathing with my 30sec breaks. First time in a while I have been that pooped I almost puked.

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