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Competitive Fitness 10.04.14

3
Oct

Competitive Fitness 10.04.14

**Reminder**  This Saturday, October, 4th at 8 am we will have our Fundamentals Class: We will be focusing on the variations of the beautiful movement called the SQUAT.  If you have never had an in depth class on how to squat this is for you. This will be a FREE class to members so mark your calendars and lets get our SQUAT on. Please RSVP.

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%

Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs)
7 Muscle-Ups

Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar

Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)

Cool Down
Mobility
Post results

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3 Responses

  1. sandra

     Work
    Team stretch

    Workout of the Day
    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55% 135
    *Set 2 – 5 reps @ 65% 155
    *Set 3 – 3 reps @ 75% 165
    *Set 4 – 2 reps @ 85% 185
    *Set 5 – 2 reps @ 90% 190

    Immediately followed by…
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 78% 155 I should have done 160 but I did great

    B.
    Three rounds for time of:
    7 Deadlifts (345/225 lbs) yea about that weight that was a no go. 125 instead my back was feeling fatigued.
    7 Muscle-Ups
    14 hips to bar 14 ring dips no bands
    Rest exactly 3 minutes, and then…dont k ow the of this when we started

    C.
    Three rounds for time of:
    20 Wall Ball Shots (30/20 lbs)
    15 Toes to Bar this tooke 8:47sec if I remember

    Rest exactly 3 minutes, and then…

    D.
    30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box) because of tina I also used 35lb my legs were pooped I was praying as I traveled over the box just don’t bite it onto the ground.
    I’m really really pooped

  2. A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat = 115×5 / 135×5 / 165×3 / 180×2 / 190×2

    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 10 reps @ 78% = 165#

    B.
    Three rounds for time of:
    7 Deadlifts (345/225 lbs) = 185#
    7 Muscle-Ups = 7 belly-to-bar pull ups + 7 ring dips/holds/practice kips

  3. Cash

    Worked on 7 sets of 5 reps of back squats staying in the hole for a minimum of 3 sec working up to 115.
    Then did 3 sets of 10 reps moving quickly out of the hole at 115. Felt ok … Shoulder good so far

    3 rounds
    Deadlifts at 135 for 7 reps
    Ring rows 21 reps

    3 rounds
    20 wb shits with 12lb ball, just
    About 6 ft up, being smart
    10×5 sec hold and slight knee raises from bar ..
    40 DB box step overs, did 10 extra feeling guilty for only using 10lb db’s
    *** followed up with 1 1/2 Mille… Felt the need to move and sweat 🙂
    Making progress … Hope to catch back up with everyone else SOON !!

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