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Competitive Fitness 11.03.14

2
Nov

Competitive Fitness 11.03.14

Prep Work
500M Row
2X:30 Table top stretch
2X:30 Couch stretch

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of last week’s tested 1-RM, or if you’re new to the program, your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

B.
Three sets of:
Tall Jerk x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

C.
CrossFit Invitational Event #1
For time:
45 Pull-Ups
45 Thrusters (95/65 lbs)

D.
Three sets of:
Weighted  Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

http://www.t-nation.com/free_online_article/most_recent/reawaken_your_rhomboids&cr=

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed 3-4 hours before or after your primary training session.

For time:
Run 5 kilometers

Today’s your day to set a new 5 kilometer PR.
————————————————
PROGRAM NOTES – This new cycle will in some ways look like a continuation of the previous cycle that just wrapped up. We will have some similar priorities, but changes to the accessory and maintenance work. We’ll also be reincorporating a bit more gymnastics skill sessions, and adding in a second optional conditioning session on Saturdays for those concerned about improving their aerobic base before the Open rolls around. The most exciting part of this cycle though, will be that it will culminate in our annual online winter competition on December 15-17. The online competition is a great chance for members of our community to test themselves, and allows a few individuals to win free spots at Invictus Athletes’ Camps. It’s fun and free, so mark your calendar and plan to participate at the end of this 6-week cycle.

Cool Down
Mobility
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