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Competitive Fitness 10.01.14

30
Sep

Competitive Fitness 10.01.14

Olympic Lifting class this Thursday, October 2nd  at 5:30. This will be a $15 fee. Or if you buy 10 classes up front $120.

Competitive 10-1-14
Prep Work
Same as GF

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

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

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 @ 80%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

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

D.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

Cool Down
Mobility
Post results

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4 Responses

  1. Clint

    A. Did the 3×3 jerk balance @95#, 115#, 135#.
    Then did the split jerks @165#. Felt really good. It was probably the best my jerks have ever felt. Granted I didn’t get very heavy but breaking the split jerk down at the beginning of class felt like it helped a lot.

    B. Deadlifts
    8 reps @175#
    6 @215#
    4 @245#
    2 @295#
    Felt fine all the way through.

    C. Speed deadlifts @225#
    Tried to move as quickly as possible off the floor but felt a little slow.

    D. Did 21-15-9 of:
    Seated KB press @35#
    Ring dips
    Burpees to a 6″ target
    Time was 12:14
    Did KB press instead of strict HSPU because my wrist was bothering me. Shoulders were smoked afterwards.

  2. sandra

    Three sets of:
    Jerk Balance x 3 reps

    Immediately followed by…

    Every 2 minutes, for 10 minutes (5 sets) of:
    Split Jerk x 3 reps @ 75% 115lbs

    B.
    Every 2 minutes, for 8 minutes (4 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50% 145
    *Set 2 – 6 reps @ 60% 160
    *Set 3 – 4 reps @ 70% 175
    *Set 4 – 2 reps @ 80% 185

    C.
    Every 90 seconds for 12 minutes (8 sets):
    Speed Deadlift x 3 reps @ 65% 165

    D.
    Complete rounds of 21, 15 and 9 reps for time of:
    Strict Handstand Push-Ups from feet up on bench.
    Ring Dips strict
    Burpees to Target 6″ Over Reach 9:45

  3. Cash$

    Worked on split jerk technique with PVC, then with just 15lb bar
    Felt ok… Just being careful !
    Switched to Deadlift to improve my mood and spirits for the day,
    Worked my way up to 125lbs for 8 reps each set over the course of 20 min
    21-15-9
    DB press OH Wow 5lbs 🙁 glad there are kids weights around 🙂
    Modified pushups
    Modified burpees
    ** followed by shoulder isometric exercises

  4. Tina

    A) 65 for jerk balance

    B) 105 for split jerk…trying to play it safe with my shoulder

    C) Deadlift

    155,185,215,255

    Speed deadlift 195 …third to last round felt a little twinge in my back so I stopped but up until that point I felt pretty good :/

    D) 21-15-9

    Strict kb press with 26lb kb
    Kb rows with 44s
    Burpees to target

    Total time was 13 something

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