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Competitive Fitness 09.24.14

23
Sep

Competitive Fitness 09.24.14

Prep Work
8 Sets of
:10 Front rack hold
Split jerk
:10 Hold in the split position
45/35

Workout of the Day
A.
Three sets of:
Jerk Balance x 3 reps

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

“Starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.”

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

Cool Down
Mobility
Post results

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5 Responses

  1. Tina

    A) 65lbs…I hurt my left shoulder on Saturday so I kept it light. I like these. I need the practice.

    65lbs for split jerk also….no pain in my shoulder while doing it but kept the weight low to be safe

    Deadlifts

    155-185-210..did 2 and then stopped because I was having pain in my back. I tweaked my back on Sunday doing the team series workouts.

    I think I am going to take a few days off. My body is telling me something and I need to listen. If I can’t stand it maybe I will just do cardio and not any weightlifting

  2. sandra

    Prep Work
    8 Sets of
    :10 Front rack hold
    Split jerk
    :10 Hold in the split position
    45/35

    Workout of the Day
    A.
    Three sets of:
    X3
    35lb bar. Really like these prep movements

    Immediately followed by…

    Every 2 minutes, for 10 minutes (5 sets) of:
    Split Jerk x 3 reps @ -70% 100, 105, 115, 115, 115

    B.
    Every 2 minutes, for 8 minutes (4 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% 155
    *Set 2 – 6 reps @ 60% 165
    *Set 3 – 4 reps @ 70% 175
    *Set 4 – 2 reps @ 75% 185

    C.
    Every 90 seconds for 12 minutes (8 sets):
    Speed Deadlift x 3 reps @ 60% 165

    Five sets for max reps in 3 minutes of:
    Row 500 Meters 2:20 pretty much every time. Giving me 47 to 44 seconds to do the push ups.
    Handstand Push-Ups feet up on box x Max Reps 15, 13,13,12,14 no shoulder pain controlled the heck out of my scaps.
    Rest 3 minutes between sets.

  3. Clint Hays

    A. Did the jerk balance at 135#. Felt awkward at first but got the hang of it.

    B. Deadlifts
    8 reps at 155#
    6 @ 185#
    4 @ 225#
    2 @ 235#

    C. Did the speed deadlifts @185#. Felt fine all the way through.

    D. Ran through the 5 rounds. Reps were as followed:
    1. 15
    2. 14
    3. 13
    4. 14
    5. 14
    Total – 70 reps
    Shoulders were smoked! They still felt fatigued from the team series workout on Monday morning.

  4. A.
    Three sets of:
    Jerk Balance x 3 reps = 35#

    Every 2 minutes, for 10 minutes (5 sets) of:
    Split Jerk x 3 reps @ 60-70% = 110#

    B.
    Every 2 minutes, for 8 minutes (4 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% = 160#
    *Set 2 – 6 reps @ 60% = 180#
    *Set 3 – 4 reps @ 70% = 210#
    *Set 4 – 2 reps @ 75% = 225#

    C.
    Every 90 seconds for 12 minutes (8 sets):
    Speed Deadlift x 3 reps @ 60% = 180#

    D.
    Five sets for max reps in 3 minutes of:
    Row 500 Meters = 1:55 / 1:57 / 1:57 / 1:59 / 2:01
    Strict Handstand Push-Ups x Max Reps = negatives (4-4-3-3-3)
    Rest 3 minutes between sets

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