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Competitive Fitness 11.19.14

18
Nov

Competitive Fitness 11.19.14

Prep Work
3 rds with 75/55
5 Clean grip RDL’s
5 Muscle cleans+Front squat
5 Split jerks
Any additional mobility for you personally would be a good option to throw in.

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

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): did all sets at 245. The jerk felt a little sloppy on a couple. Need to punch out faster.
    Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

    B.
    Every 2 minutes, for 12 minutes (6 sets) of:
    Deadlift
    *Set 1 – 8 reps @ 55% 245
    *Set 2 – 6 reps @ 65% 275
    *Set 3 – 4 reps @ 75% 325
    *Set 4 – 2 reps @ 85% 365
    *Set 5 – 2 reps @ 92% 395
    *Set 6 – 2 reps @ 98% 405

    D. Horrible!! Ha! I didn’t do any weighted pull-ups, just keep them at body weight. I tried to do ten every rd. last few rds were a struggle on the pull-ups. Everything else went good, just had to gut it out and get though it. And I did my thrusters at 95:)
    Every minute, on the minute, for 24 minutes:
    Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups
    (use as much weight as you think you can handle and note the load used)
    Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
    Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs)

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