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Competitive Fitness 09.16.14

15
Sep

Competitive Fitness 09.16.14

What’s going on next month?

  • Kids Program: Unfortunately We will be done with the kids program at the end of this month. Tuesday, September 30th will be the last class. We will be replacing the kids program with family night once a month starting Friday, October 10th at 5:30pm. The cost will be $15 per family. If you have any additional questions about this feel free to contact me.
  • Olympic Lifting Class: Starting  Thursday, October 2nd every Thursday at 5:30 we will be having an Olympic Lifting Class (except for the thursday we have girls night.) this will be a $15 fee. Or if you buy 10 classes up front $120.
  • Fundamentals Class: We will have a fundamentals class focusing on the variations of the beautiful movement we call the SQUAT. This will be Saturday, October 4th at 8am. If you have never had an in-depth class on how to squat this is for you. This will be a FREE class so mark your calendars and let’s get our SQUAT on.

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Prep Work
50 Inch worm push up
2X10 Lat pull ups
2X10 OHS-If you feel good go narrow

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0
(all sets must exceed loads used on August 19, 2014)
Rest 90 seconds

B.
Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

C.
In 30 minutes, work through the following at 80-90% intensity depending on feel:
Row 1000 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk

Cool Down
Mobility
Post results

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5 Responses

  1. Back Squat – heavy single- hit 355

    – Snatch High-Pull + Hang Power Snatch(below knee) + OHS – 5 sets of 1+1+1- hit185

    – Power Clean + Front Squat +jerk – 5 x 1+1+1- hit 255lbs

    – Snatch Push Press – 4 x 5- built up to 195

    – Front Squat – heavy single hit 305; 3 x 3 used 275lbs

    3 sets; no rest:

    50 doubles

    15 Pull Ups

    Marcos

  2. Tina

    A) 105,115,125,135,135…yep still don’t like these
    Did supinate grip strict chest to bar pulls…my body weight was enough 🙂

    B) my body was not working with me…these Bulgarian squats were not feeling right ….I did one set

    C) did it at 5am…3+1000 meters….did as much of the rope climb leg less and then used my legs the rest of the way. Handstand walk we did 30sec handstand hold.

    I didn’t have that great of a day and I think it poured over into my afternoon workout.

  3. Cash

    A. Still working on OH mobility and shoulder flexibility so,I kept at 45 lbs for all sets and worked on locking out, staying focused on descent and sitting in the hole.
    .. For,some reason we all spaced out doing weighted C2B pull-ups:(( no,idea why !!

    B. Bulgarian squats were tough but felt good, just used 15lb Dumbbells and stayed strict to form

    C. 3 1k row
    1 Legless rope climb/ 1 regular each round
    Handstand walks getting better, not traveling too far but keeping legs straight and body tight so,I can hold too. Did a few kipping HSPU with B and Haines off abmat, not against wall

    Overall: felt tired, shoulder tird, a little sluggish 🙁

  4. Ken

    A) 2@95 3@115. Working on wider stance and keeping back on my heels. Felt better the last few sets.
    B) skipped to save knees
    C) 4 1K rows(went a bit over 30 minutes to finish the last K)
    10 rope climbs, handstand tumbles beginning to look like a walk ( backward & forward) progress…

  5. gogo

    B.
    Four sets of:
    Bulgarian Split Squats x 7-9 reps each leg @ 3011
    Rest 45 seconds between legs, and 90 seconds after the second leg
    = 2 x 12kg kettlebells, bench height, 7 reps each leg (had to break up last set 5-2 on both legs)

    C.
    In 30 minutes, work through the following at 80-90% intensity depending on feel:
    Row 1000 Meters = 4:03 – 4:13 – 4:25
    2 Legless Rope Climbs = scaled to rope climbs
    20 Meter Handstand Walk = scaled to 30″ handstand hold
    = 3 rounds in 24:58

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