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Competitive Fitness 11.21.14

20
Nov

Competitive Fitness 11.21.14

Prep Work
500M Row
2X50′ Duck walk
2X:30 Bar Hang

Workout of the Day

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%

B.
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes

Make these heavy the first wave, and heavier on the second. :)

C.
Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups

Scale as needed…you should have at least 30 seconds of rest before you start your next set.

(Compare results to September 26, 2014.)

D.
Five sets of:
Chinese Rows x 5 reps
(the goal is to go heavier than last week)
Rest 60-90 seconds
weighted sit ups x 12 reps
Rest 60-90 seconds

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    HUGE THANK YOU TO GINA cacchioti-wellner WITHOUT HER LIFTING SHOES I COULDNT HAVE DONE THE SQUATS AND JERKS. ♡♡♡
    500M Row 2:45
    2X50′ Duck walk
    2X:30 Bar Hang

    Workout of the Day
    A.
    Every two minutes, for 12 minutes (6 sets):
    Front Squat + Jerk @ 92-95%
    135, 145, 155, 155, 155. 155

    B.
    Bench Press
    *Set 1 – 6 reps 95
    *Set 2 – 4 reps 105
    *Set 3 – 2 reps 115
    *Set 4 – 6 reps 125
    *Set 5 – 4 reps 135
    *Set 6 – 2 reps 145
    Rest 2 minutes

    Make these heavy the first wave, and heavier on the second. 🙂

    D.AT HOME
    Five sets of:
    Chinese Rows x 5 reps 25lb
    (the goal is to go heavier than last week)
    Rest 60-90 seconds
    weighted sit ups x 12 reps
    Rest 60-90 seconds 25lbs

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