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Competitive Fitness 10.07.14

6
Oct

Competitive Fitness 10.07.14

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:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups

Cool Down
Mobility
Post results

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2 Responses

  1. Cash

    Every 2 min for 20 min
    Worked on hang clean 6-7 reps each set, worked up to 85lbs…being careful B 🙂

    5 sets of FS x 4-5 reps, tempo 4111 @ 95lbs….felt ok, working on depth and form and staying and being comfortable in the hole

    5 min AMRAP
    5 hang cleans 75lbs then down to 65lbs,
    10 burpees over barbell
    20 DU
    ..felt good ! Not trying to rally, just move !

    5 min amrap , did 3 sets of each
    10 push presses with just 35 lb bar, working on locking out slowly
    10 strict pull-ups,
    feeling stronger every day 🙂

    800 m cool down with ken and joe !

  2. A. Every 2 minutes, for 20 minutes (10 sets) of: Clean + Hang Clean
    *Sets 1-3 – 65-70% = 115#
    *Sets 4-6 – 70-75% = 125#
    *Sets 7-8 – 75-80% = 130#
    *Sets 9-10 – 80-85% = 140#

    B.
    Five sets of: Front Squat x 3-4 reps @ 4111 = 145#

    C.
    Complete as many rounds and reps as possible in 5 minutes of:
    5 Power Cleans (205/145 lbs)
    10 Burpees Over the Barbell
    20 Double-Unders
    = 2 + 1

    D.
    Complete as many rounds and reps as possible in 5 minutes of:
    10 Push Press (155/105 lbs) = 105#
    20 Pull-Ups
    = 1 + 5 (cue sound effect of crashing and burning)

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