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Competitive Fitness 09.19.14

18
Sep

Competitive Fitness 09.19.14

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 15 minutes:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Immediately followed by…

Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds (click here)
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed

Cool Down
Mobility
Post results

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2 Responses

  1. Tina

    A) 145, 175,195,205,215

    B) hips to bar…trying for that bar muscle up
    Deficit HSPU
    53 pound kb swings

    Rested and thanks to Ken I did the 5 rounds 🙂

    C) I did not do C 🙁

  2. Back Squat 395lbs 10lb pr
    Did team series wod Bench press only got 245, got a a little aggressive, should have hit 265 at least but jumped up to 275 and failed.

    then we did 150 wall balls 100 cleans and 5 c2b

    Marcos

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