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Competitive Fitness 08.27.14

26
Aug

Competitive Fitness 08.27.14

There is still time to get your team signed up!! Its going to be a fun time.  If you are on the fence about signing up get with us and we will help you find a team. Here are a two reasons why competition is good .

“Perseverance & Determination:”

Competitive athletes are consistently involved in situations where they are challenged. This not only occurs on the competitive field of play but in the practice gym as well. When this happens, their level of perseverance and determination will be tested. The hope here is that they become stronger within over time.

Get your team and register. (click here)

Workout of the Day

Prep Work:

3 rounds

5 Clean DL

5Clean High Pull

5  Power Cleans

(1st round just the bar, last two round add 10’s to the bar)

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

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 Unbroken Wall Ball Shots (25/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

D.
Three sets of:
Partner Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

2 Responses

  1. Man, Wednesdays are tough.

    PC’s up to 165. Failed 185.

    FS’s up to 195, felt heavy did the two 1 reps there.

    Didn’t have time for the full WOD. Did 3 rounds. I went hard, it sucked.

    500 row cool down.

  2. Sean

    I performed better than expected on lifting. Not so much on the WOD.
    PC’s finished at 180 lbs.
    FS’s finished at 195 lbs.
    WOD
    Rounces 1,2,3
    – 20 lb wall ball x 15
    -t2b x 10
    -burpe box over x 10

    The rest stopping at 20 min.
    -16 lb wall ball x 10
    -t2b x 6
    -burped box over x 6

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