Call Us: (509)840-0015

Competitive Fitness 10.22.14

21
Oct

Competitive Fitness 10.22.14

Prep Work
50′ Inchworm push up
5 Min Of split jerk practice, making sure your footing is solid

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
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 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Easing up the loading this week so that you can come back and feel super strong next week.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%

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

D.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes

Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

Cool Down
Mobility
Post results

Powered By Crossfit InVictus

1 Response

  1. sandra

    Every 2 minutes, for 20 minutes (10 sets):
    Jerk
    *Sets 1-2 – 3 reps @ 60%95
    *Sets 3-4 – 2 reps @ 70%105
    *Sets 5-6 – 2 reps @ 80%125
    *Sets 7-8 – 1 rep @ 85-90%135
    *Sets 9-10 – 1 rep @ 90-95%145

    B.
    Every 2 minutes, for 12 minutes (6 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 50%115
    *Set 2 – 6 reps @ 60%135
    *Set 3 – 4 reps @ 70%155
    *Sets 4-6 – 2 reps @ 80%185

    Easing up the loading this week so that you can come back and feel super strong next week.

    C. Skipped

    D.
    Two sets for max reps of:
    4 Minutes of Rowing (for meters)
    881
    890

    3 Minutes of Ring Dips @ 10X1
    (pause for one second at full extension)
    33
    26
    2 Minutes of Shoulder to Overhead /95 lbs)
    Rest 4 minutes
    12
    18

    Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

Leave a Reply