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Competitive Fitness 08.20.14

19
Aug

Competitive Fitness 08.20.14

Prep Work
2X30 Table top stretch-Ground
2X30 Couch stretch
2X10 Walking high kicks

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (25/20 lbs)
Minute 3 – 10 Toes to Bar

D.
Three sets of:
Weighted Hip Extension x 6-8 reps
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    2X30 Table top stretch-Ground
    2X30 Couch stretch
    2X10 Walking high kicks

    Workout of the Day
    A.
    Every minute, on the minute, for 6 minutes:
    Front Squat x 1 rep

    Loads per set (by %): 50, 100lb
    60, 120lb
    70, 140
    75, 145
    80, 175
    85 185
    (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

    B.
    Every 2 minutes, for 20 minutes (10 sets):
    Clean x 1 rep

    Loading per set (by %):
    60, 100lb
    65, 110lb
    70, 120lb
    75, 125lb
    80, 135lb
    85, 145lb
    85, 145lb
    90, 155
    90 155
    95 160lb

    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 20 Jumping Lunges with Barbell 35lb bar
    Minute 2 – 15 Unbroken Wall Ball Shots (14 lbs)
    Minute 3 – 10 “V” ups
    “I did it”
    Two rounds almost at the end I got 10 jumping lunges, and 10 wall balls then I got a second wind. This sucked!!!!!!!

    D.
    8 sets of:
    Weighted Hip Extension x 6-8 reps 25lbs
    Rest 30 seconds
    Seated Leg Curls with Band x 12- green band

    I felt good my legs were jello this was good. I ate my spaghetti like it was going out of style I was soooooooo hungry! !!!

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