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Competitive Fitness 09.12.14

11
Sep

Competitive Fitness 09.12.14

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


Workout of the Day

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    .
    Every 90 seconds, for 15 minutes (10 sets):
    Split Jerk x 1 rep
    Ok 1st time split jerks in over 2months from shoulder injury. It was scarry but as always Brenden comes through worked and worked on form. My right hip flexor and right toe had to get used to this again. My shoulder held up well. Happy lady tested myself on where I could go.

    Loads per set (by %): 55(95), 65(100), 70(105), 75(110), 80(115), 85(120), 90(125), 95(130)95+(135), 95+(145)

    C.my shoulders were pooped from B
    Complete as many rounds and reps as possible in 6min
    10kb press pink band each arm
    20 Ring Dips with red band
    30 Chest-to-Bar Pull-Ups with thin green band
    =2×
    Rest 4 minutes, and then…

    Complete as many rounds and reps as possible in 4 minutes of:
    5kb press
    10 Ring Dips with two red bands
    15 Chest-to-Bar Pull-Ups with thin green bands
    =2×
    Arms are tired right leg is done good training thank you.

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