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Competitive Fitness 08.29.14

28
Aug

Competitive Fitness 08.29.14

Prep Work
Same as GF

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

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3 Responses

  1. Sean

    BS- 240
    SP- 125
    PP- 160

    WOD
    Time 19:16
    Done in rotation but logged separately.
    10 chest 2 bar x 3 rounds
    10 ring dips x 3 rounds
    15 HSU x 1 round
    15 KB press x 2 rounds
    20 PP: R1-95/ R2-75/ R3-65

  2. sandra

    Every minute, on the minute, for 10 minutes:
    Back Squat x 2 reps

    *Sets 1-2 – 155
    *Sets 3-4 – 165%
    *Sets 5-6 – 175%
    *Sets 7-8 – 185%
    *Sets 9-10 – 195%

    B.
    Every minute, on the minute, for 10 minutes:
    Shoulder Press x 1 rep
    (Loads per set (by %):
    45, 50, 55, 60, 65, 70, 75, 80, 85 95

    Immediately followed by…

    C.
    Every minute, on the minute, for 10 minutes:
    Push Press x 1 rep
    75, 80, 85, 90, 95, 100, 105, 110, 115, 125

    D.30 cal air dine
    30 bar facing burpees
    30 hang cleans
    6:08

    E. 4rds not for time minimal breaks
    Hanging 12lb med ball between feet knee ups12x
    75lb hang clean 12x

  3. Back on the oly program.
    – Back Squat – heavy single 365lbs

    – High-Hang Snatch – 5 x 2 got up to 185, felt heavy

    – Power Clean + Power Jerk – 5 x 2+1 got up to 245 felt heavy

    – Front Squat – heavy single; 295, 3×2 275

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