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Competitive Fitness 09.10.14

9
Sep

Competitive Fitness 09.10.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X10 Walking high kicks

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

C.
TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)

This is the same combination and rep scheme as you performed on August 27. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.

Cool Down
Mobility
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3 Responses

  1. sandra

    2X:30 Table top stretch
    2X:30 Couch stretch
    2X10 Walking high kicks

    Workout of the Day
    A.
    Every 2 minutes, for 12 minutes (6 sets):
    Front Squat
    *Set 1 – 2 reps @ 65%150
    *Set 2 – 2 reps @ 70%155
    *Set 3 – 2 reps @ 75%160
    *Set 4 – 1 rep @ 80%165
    *Set 5 – 1 rep @ 85%175
    *Set 6 – 1 rep @ 90%185

    B.
    Every 2 minutes, for 24 minutes (12 sets):
    Clean x 1 rep

    Loading per set (by %): 60(105), 65(110), 70(115), 75(120), 80(125), 85(135), 85-90(145) 90(155)90-95(160) 95-98(165), 101(170) newpr

    C.
    TEN rounds for time of:
    15 Unbroken Wall Ball Shots (14 lbs)
    10 Toes to Bar
    10 Burpee Box Jump-Overs (24″/20″)
    27:38 7th rnd paused to use my inhaler.

    This is the same combination and rep scheme as you performed on August 27. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.

    Cool Down

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