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Competitive Fitness 09.02.14

1
Sep

Competitive Fitness 09.02.14

Prep Work
400M Run
2X:30 Hollow hold
2X10 Lat pull ups

Workout of the Day
A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

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 @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set.

Cool Down
Mobility
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2 Responses

  1. Sean

    *I am not able to do M-Ups yet, so I did an excersize with a band to get the basic motion.
    *Hand stands went well, define improvement.

    * Bench Press
    Built up to 165 lbs for my 95%
    Reduced to 145 lbs for 2 sets of 8.

    *finished strong on the row 500 m x 5 and did 10 c2b’s x 5.

  2. Marcos

    – Back Squat – heavy single 345

    – Hang Snatch (knee) – 5 x 2 hit 185
    Once failed the second. Snatch is feeling off lately

    – Power Clean +Power Jerk – 5 x 1+1 hit 245 feel beat up today

    – Front Squat – heavy single 315; then 3 x 3@275lbs

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