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Competitive Fitness 10.15.14

14
Oct

Competitive Fitness 10.15.14

Prep Work
Take 5 Min to work on some very light weight splits and focusing on speed and mechanics
Any extra prep for OVHD/Dead lifting wouldn’t hurt. You be the judge on what you need.

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets): Split jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75%

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

D.
For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

Cool Down
Mobility
Post results

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3 Responses

  1. Clint

    Had a good warm up before getting into the jerks.
    A. Sets 1-2 @135#
    3-4@155#
    5-6@180#
    7-8@195#
    9-10@210#
    Felt pretty solid all the way through.
    B. 8 reps @175#
    6@215#
    4@245#
    2@285#
    2@315#
    Havent deadlifted that heavy in a while. The 315# felt pretty heavy but doable.
    C. Speed deadlifts done @230#
    Back got tired towards the end but felt good through. Feel like my deadlift has gotten stronger throughout the past few weeks.
    D. Bench press weight was 160#
    Got done with the row at 7:50.
    Broke up the 40 reps early. Did 3’s until I got to 15. Did 2’s until I got to 25. Then did singles from there on with about a 10 second test between. Got to 38 and tried to go for a double and failed the 40th. Pecs were on fire!
    Time was 17:57.

  2. sandra

    Take 5 Min to work on some very light weight splits and focusing on speed and
    Workout of the Day
    A.
    Every 2 minutes, for 20 minutes (10 sets): Split jerk
    *Sets 1-2 – 3 reps @ 60% 115
    *Sets 3-4 – 2 reps @ 70%125
    *Sets 5-6 – 2 reps @ 80% 135lb
    *Sets 7-8 – 1 rep @ 85-90% 145lb
    *Sets 9-10 – 1 rep @ 90-95% 155lb

    D.
    For time:
    Row 2000 Meters finished 9.45
    Bench Press x 40 reps
    (males = bodyweight, ladies – 70% of BW) 95lbs 12:35 total time.

  3. Cash

    5 min warm up to work on split jerk technique

    A.Worked up,to just 85 lbs with 10 sets of 3 reps
    B. Deadlifts: worked uo to 185
    C. Speed Deadlift 6 sets of 3 reps @ 185
    D. 2k row: 8:43, followed by 40 reps bench press at up just 55lbs
    Making progress but gets discouraging 🙁

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