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Competitive Fitness 11.17.14

16
Nov

Competitive Fitness 11.17.14

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus 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%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(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)

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups

D.
Three sets of:
Banded Leg Curl x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

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.

Four sets of:
Run 1200 Meters @ 105-110% of your PR 5k pace
Rest 2 minutes

Cool Down
Mobility
Post results

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1 Response

  1. Haines

    Workout of the Day
    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% 235
    *Set 2 – 4 reps @ 75% 275
    *Set 3 – 2 reps @ 80% 295
    *Set 4 – 2 reps @ 85% 315
    *Set 5 – 1 rep @ 90% 335

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 85% I got 10 at 315:)

    B.
    Three sets of:
    Tall Jerks x 3 reps

    Immediately followed by…

    Six sets of: did these at 155,185 and 205
    Jerk with Pause x 3-4 reps
    (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
    Rest as needed

    Increase by 2% on last weeks results. Use Jerk Blocks if possible.

    C. The clean felt good but I struggled again on the MU:( I only got 2 MUs. Didn’t even finish a full round.
    Complete as many rounds and reps as possible in 4 minutes of:
    4 Hang Squat Cleans (205/135 lbs)
    4 Muscle-Ups

    Rest 4 minutes, and then…

    I finish 1+8, struggled on the chest to bar.
    Complete as many rounds and reps as possible in 4 minutes of:
    8 Ground to Overhead (155/105 lbs)
    8 Chest-to-Bar Pull-Ups

    Also worked on some hang snatches. Worked up to 185!

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