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Competitive Fitness 09.17.14

16
Sep

Competitive Fitness 09.17.14

Prep Work
2X20 Banded good mornings
5-7Min Jerk foot work practice-Mark out your landing and starting positions and put some speed on the bar. Start with PVC then empty barbell.

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups

Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted hip bridges x 15 reps
Rest as needed

Cool Down
Mobility
Post results

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5 Responses

  1. Front Squat: Built in 305
    clean and jerk, built to 265, then 3 sets of 3x2cleans +jerk
    Clean dl to knee x2, knee dl to hip x2+ 1 clean pull
    225 then last 4 sets at 275
    Back squat built up to 345
    Paus back squats 4×3 at 275lbs
    3×20 banded good mornings.

    My legs don’t work any more:)

    Marcos

  2. sandra

    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Power Clean & Jerk x 3 reps @ 70% 115

    B.
    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Clean Deadlift @ 95% 165#
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – no straps needed)

    C.
    Every 5 minutes, for 30 minutes:
    Run 400 Meters
    10 Strict Handstand Push-Ups
    15 Pull-Ups
    Happy finished with 2:30each time except for last one finished at 3:45. Happy did butterflys for all bust last two rounds 5th round did 7 then then 8 and 6th round did 5 then 3 then 3 and 4
    Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

    D.
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Weighted hip bridges x 15 reps
    Rest as needed did this at home

    Had a great partner tonight chella nice job chica.

  3. Tanya GL

    A. Did at 105. Worked on getting my feet to move faster. I always feel like they’re moving quickly but apparently it doesn’t look that way.
    B. With 165. Felt good. Probably should have gone a little heavier.
    C. Only did three rounds due to time. Used 26 lb kbs instead of hs pushups. Times ranged from 2:35 to 3:00.

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