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Competitive Fitness 09.03.14

2
Sep

Competitive Fitness 09.03.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (53/35)
Minute 3 – 15 Unbroken Wall Ball Shots (25/20 lbs)

Cool Down
Mobility
Post results

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5 Responses

  1. Sean

    Built to 175 lbs FS for 95%
    Built to 135 lbs for PC+FS+C

    30 min EMOM
    15 DB/ KB swings 26 lbs.
    10 box step over 26 lbs.
    15 wall balls 14 lbs.

  2. Haines

    Prep Work
    2X:30 Table top stretch
    2X:30 Couch stretch
    2X:30 Soleus stretch

    Workout of the Day
    A.
    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat
    *Set 1 – 2 reps @ 75% 250
    *Set 2 – 2 reps @ 80% 270
    *Set 3 – 2 reps @ 85% 285
    *Set 4 – 1 rep @ 90% 300
    *Set 5 – 1 rep @ 92-95% 325
    *Set 6 – 1 rep @ 95-98% 340pr (5lbs)
    Tried one more at 350 failed

    B.
    Every 90 seconds, for 15 minutes (10 sets): worked up too 265. Failed at 275 power clean
    Power Clean + Front Squat + Clean

    Build over the course of the ten sets.

    C. Only had time for 10mins of this.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Double Kettlebell Swings (24/16 kg)
    Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (53/35)
    Minute 3 – 15 Unbroken Wall Ball Shots (25/20 lbs)

  3. sandra

    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat
    *Set 1 – 2 reps @ 75% 145
    *Set 2 – 2 reps @ 80% 155
    *Set 3 – 2 reps @ 85% 165
    *Set 4 – 2 rep @ 90% 175
    *Set 5 – 2 rep @ 92-95% 180
    *Set 6 – 2 rep @ 95-98% 185 but I forgot to do one I did 2 for the last 3 lol at least I did it.

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Power Clean + Front Squat + Clean
    100 105 110 115 120 125 135 145 145 150

    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Double Kettlebell Swings (26lbs
    Minute 2 – 10 Box Step-Overs instead of 15 with Front-Racked Kettlebells 16 in each perhaps I should have stuck with 26s
    Minute 3 – 15 Unbroken Wall Ball Shots (12 lbs) again I should have gone heavier. I dont know why I dont pish myself
    Now I knoe what I can handle for 30 min

  4. – Front Squat – heavy single- 295 back felt a little tight so stopped

    – Clean & Jerk (first 15 singles OTM) – 5×1 @60%-185lbs , 5×1 @70%-215lbs x, 5×1 @ 75%-230lbs , heavy single hit 265 failed 275 pretty wrecked

    – Clean Pull – 5 x 3 -295 this was too heavy but was lazy an didn’t want to unload

    – Back Squat – heavy single 335 evening session

    – Pause Back Squat – 3 x 3 275-

    – Good Morning – 3 x 5-75lbs

    Marcos

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