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Competitive Fitness 09.30.13

29
Sep

Competitive Fitness 09.30.13

Prep Work
3 Rds 75/55
5 Clean grip RDL’s
5 Mid thigh clean pulls
5 Muscle cleans


Workout of the Day

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.

Cool Down
Mobility
Post results

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3 Responses

  1. Tina

    A) 105,115,125,135

    B) 155 5 sets 4 reps

    C) 4 rounds plus 3 hang cleans used 135 and did strict pull-ups

    D) 5 rounds with 105 and strict pullups

  2. Clint Hays

    A. Sets 1-3 @135
    Sets 4-6 @145#
    Sets 7-8 @155#
    Sets 9-10 @165#
    Felt pretty good. High hang got tough as the weight got heavier. Didn’t drop the bar between reps.

    B. First set @135#
    2nd @145#
    3rd @155#
    4th and 5th @165#
    These got crazy hard. I didn’t realize I was bouncing out if the bottom until Coach B said something so I tried not bouncing and it sucked more. Had a hard time keeping my elbows up when starting the ascent during the last few sets.

    C. Did at 155# with CTB pullups. Was able to go unbroken on pullups.
    Got 5 rounds

    D. Did at 105# with CTB pullups. Went unbroken all the way through with both movements.
    Got 6+2 rounds.
    Probably should’ve gone with 115#.

  3. A.
    Every 2 minutes, for 20 minutes (10 sets) of:
    Power Clean + Hang Clean + High Hang Clean
    *Sets 1-3 – 60-65% = 105#
    *Sets 4-6 – 65-70% = 115#
    *Sets 7-8 – 70-75% = 125#
    *Sets 9-10 – 75-80% = 130# (failed)

    B.
    Five sets of:
    Front Squat x 4-5 reps @ 41X1 = 140#
    Rest 3 minutes

    C.
    Complete as many reps as possible in 4 minutes of:
    1 Hang Squat Clean (135#)
    1 Chest-to-Bar Pull-Up
    2 Hang Squat Cleans
    2 Chest-to-Bar Pull-Ups
    …ladder = 4 + 2
    Rest exactly 8 minutes, and then:

    D.
    Complete as many reps as possible in 4 minutes of:
    1 Hang Squat Clean (105#)
    1 Chest-to-Bar Pull-Up
    2 Hang Squat Cleans
    2 Chest-to-Bar Pull-Ups
    …ladder = 5 + 3

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