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Competitive Fitness 10.21.14

20
Oct

Competitive Fitness 10.21.14

**Reminder** Girl’s Night Out at the gym this Thursday, Oct 23. 5:45pm check in, 6:00 pm fun workout. Potluck and social afterwards. Come enjoy the fun, bring a friend, you’ll love the environment, the community of people, the energy and the laughs! Feel free to tag your friends and share.

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets

Do not work above prescribed percentages.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (25/20 lbs)

Cool down
Mobility
Post results

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3 Responses

  1. Clint

    A. 3@190#
    2@200#
    1@215#
    3@200#
    2@215#
    1@225#
    6@190#
    Felt pretty good. Went on the lower end of the percentages because I wasn’t sure how the back would react but went a lot better than I thought.
    B. Sets1-3 @165#
    Sets 4-6 @175#
    Sets 7-8 @185#
    Sets 9-10 @195#
    Felt a lot better than I thought it would go. Haven’t cleaned that heavy in a while.
    C. 135# hang squat clean
    Burpee over barbell with 2 foot hop
    C2b pullups
    2+6 rounds
    D. 20# wall balls
    Double unders
    3+9 rounds

  2. A.
    Front Squat
    *Set 1 – 3 reps @ 80-85% = 150#
    *Set 2 – 2 reps @ 85-90% = 155#
    *Set 3 – 1 rep @ 90-95% = 165#
    *Set 4 – 3 reps @ 85-90% = 155#
    *Set 5 – 2 reps @ 90-95% = 165#
    *Set 6 – 1 rep @ 95-102% = 175#
    *Set 7 – 6 reps @ 80-85% = 150#

    B.
    Every 90 seconds, for 15 minutes (10 sets) of:
    Clean x 1 rep
    *Sets 1-3 – 70-75% = 125#
    *Sets 4-6 – 75-80% = 135#
    *Sets 7-8 – 80-85% = 145#
    *Sets 9-10 – 85-90% = 155#

    C.
    Complete as many rounds and reps as possible in 6 minutes of:
    6 Hang Squat Cleans (185/125 lbs) = 125#
    9 Burpees Over the Barbell
    12 Chest-to-Bar Pull-Ups
    = 1 + 26

    D.
    Complete as many rounds and reps as possible in 6 minutes of:
    40 Double-Unders
    20 Wall Ball Shots (25/20 lbs) = 20#
    = 2 + 35

  3. Tina

    A)
    170
    180
    190
    180
    190
    205
    6@175

    B) 125-125-130-130-135-135-145-145-155-155

    C) 125 hang clean

    1+6hc+9burpee over the bar+4c2b

    Rest 4 min

    2+40doubles+15wall balls

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