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Competitive Fitness 09.27.14

26
Sep

Competitive Fitness 09.27.14

Prep Work

Team Stretch

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%

C.
Three rounds for time of:
10 Deadlifts (315/205 lbs)
20 Pull-Ups

Rest until the running clock hits 10:00, and then…

D.
For time:
Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Cool Down
Mobility
Post results

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4 Responses

  1. Tina

    A) 130, 155,180,205,215

    B) 180

    C) deadlifts at 185….stayed lighter my back is still a little upset. I felt comfortable with 185.

    Sub double unders for pull-ups. Trying to limit gymnastic type movements with my shoulder.

    Then

    60 cal row did it in 4 something I think :/

    Lunges with 44s…brutal I think total time was 22 something

  2. sandra

    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55% 145
    *Set 2 – 5 reps @ 65% 155
    *Set 3 – 3 reps @ 75% 165
    *Set 4 – 2 reps @ 85% 185
    *Set 5 – 2 reps @ 90% 195

    B.
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 75% 165 145 150

    C.
    Three rounds for time of:
    10 Deadlifts (315/205 lbs)
    20 Pull-Ups
    6:10 time
    195lb for 2 round 195 for 7 reps then last 3 reps used judith weight 145lbs
    Rest until the running clock hits 10:00, and then…

    D.
    For time:
    Row 60 calories
    60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold 26lb kbs
    Total time 18:45

    Followed by 6rds for time. 15min time cap
    45lb dumbbell single arm alternating snatch x10
    120lb sled push we did 4 rounds plus 8 . With ash as my partner. Fun times. Figured out the sled on my second round pushed all the way up without a break and head down and dug deep to pusb through to the finish. 1st time through I was thinking to much about my muscles and took to many breaks. Nice job Ashley!!!

  3. Cash

    Instead of back squats with a bar .. I did same reps scheme building with KB weight starting with 12kg

    3 rounds
    10 SA KB deadlift ( 2nd to heaviest KB weight ?)
    50 butterfly sit-ups

    40 calorie row alternating with SA, then both arms easily
    100 farmers hold lunges with 12kg and 16kg

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