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Competitive Fitness 08.15.14

14
Aug

Competitive Fitness 08.15.14

IMAGINE!!!

” If you die this very moment, what will die with you? What dreams, what ideas, what talents, what greatness? Don’t allow fear and failure to hold you back. You have something special, you have greatness within you. Everything about you is phenomenal the problem is that you have chosen to be average.”

Prep Work
3 Rds
45/35
5 Pause dip split jerks (Pause in the dip for :02 before the drive up)
8 Tuck jumps-Max height/Soft landing

Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

C.
Five rounds for time of:
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

Cool Down
Mobility
Post results

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4 Responses

  1. Haines

    Workout of the Day
    A.
    Worked up to 225. Worked tech on the split…. Trying to get that solid split jerk down.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Split Jerk
    (Pause for 3-4 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes

    Build over the course of the 8 sets.

    B. getting better each time!
    Every 3 minutes, for 18 minutes (6 sets):
    Back Squat
    *Set 1 – 4 reps @ 70% 245
    *Set 2 – 3 reps @ 80% 280
    *Set 3 – 2 reps @ 85% 295
    *Set 4 – 2 reps @ 90% 315
    *Set 5 – 2 reps @ 90% 315
    *Set 6 – 2 reps @ 90% 315

    C. I don’t remember my time…. But dang this was tough to finish!
    Five rounds for time of:
    3 Muscle-Ups
    6 Shoulder to Overhead (185/135 lbs)
    9 Strict Handstand Push-Ups
    12 Chest-to-Bar Pull-Ups

    D. Didn’t have enough time to finish this one.

  2. Tiffany

    My last 3 reps on back squat was 195 lbs. I finished the full 12 minutes with a 35 lbs kettle bell and burpees box jumps onto 20 in. Box. Completed each round withint the minute.

  3. Sarah H

    I am still kinda wiped out from Wednesday’s WOD! Today I did pre work- then push press and split jerk- started at 55- worked up to 95lbs- that was it for push press- tried to get 100lbs. On Push Press- but it was a no go. I am thinking my right arm is holding me back a bit- plus form on the drop- to give me more behind the push- squats felt good and the numbers were based off 125lbs. They felt good! For the five rounds: 3, 6, 9, 12- I did muscle up transitions, 65 on the shoulder to OverHead, and pink kb- press, and banded chest to bars blue band- competed un 14:30.
    Push-ups on knees – arms done- and hamstrings – three sets of 8+ completed!!!

  4. sandra

    3 Rds
    45lb
    5 Pause dip split jerks (Pause in the dip for :02 before the drive up)
    8 Tuck jumps-Max height/Soft landing

    Workout of the Day
    A.
    Every two minutes, for 16 minutes (8 sets):
    Push Press 95lbs
    (Pause for 3-4 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes

    Build over the course of the 8 sets.

    B.
    Every 3 minutes, for 18 minutes (6 sets):
    Back Squat
    *Set 1 – 4 reps @ 70% of 165lb-RM
    *Set 2 – 3 reps @ 80%170lb
    *Set 3 – 2 reps @ 85%175lb
    *Set 4 – 2 reps @ 90%185
    *Set 5 – 2 reps @ 90%185
    *Set 6 – 2 reps @ 90%185
    Hope to do the rest tomorrow

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