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Competitive Fitness 08.26.14

25
Aug

Competitive Fitness 08.26.14

“This is your life. Do what you want and do it often.
If you don’t like something, change it.
If you don’t like your job, quit.
If you don’t have enough time, stop watching TV.
If you are looking for the love of your life, stop; they will be waiting for you when you start doing things you love.
Stop over-analysing, life is simple.
All emotions are beautiful.
When you eat, appreciate every last bite.
Life is simple.
Open your heart, mind and arms to new things and people, we are united in our differences.
Ask the next person you see what their passion is and share your inspiring dream with them.
Travel often; getting lost will help you find yourself.
Some opportunities only come once, seize them.
Life is about the people you meet and the things you create with them, so go out and start creating.
Life is short, live your dream and wear your passion.”
 

Competitive Tuesday 8-26-14
Prep Work
500M Row
2X10 Lateral lunges (set up a target or a certain height to aim for. Plates,small box, med ball, etc.)
2X10 Lat pull up
+Any extra mobility you feel would be beneficial to you as a individual.

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C.
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Cool Down
Mobility
Post results

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1 Response

  1. Clint Hays

    A. Didn’t do because I don’t have the mobility for narrow grip OHS. I know you’re supposed to do it to work on mobility but I don’t agree with loading weight and try to force it. You’re just begging for an injury.

    B.
    5 reps @145#
    3 @165#
    1 @185#
    3 @170#
    2 @185#
    1 @195#
    9.5 @170#
    8 @170#
    Brendan thought my first set of 8 @170# looked to easy so he made me do more. Was able to get one more on my own and then he helped me with the 10th rep.

    C. Was able to get 3 reps of muscle up +2 dips after the 1000m row in the 5 min clock.
    Did 24 c2b pullups after the 800m run in the 5 min.
    Did 2 reps of the first part of C to finish.

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