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Competitive Fitness 11.24.14

23
Nov

Competitive Fitness 11.24.14

Thanksgiving Week Schedule:

Monday – normal classes
Tuesday – normal classes
Wednesday – normal classes
Thursday – closed
Friday – 10am,11am
Saturday – normal classes

Also please save the date. December 20th we will be having our Christmas Party. More info to come.

prep work
2X30 table top stretch
2X30 couch stretch
2X30 soleus stretch

workout if 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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(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 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 5% on last weeks results. Use Jerk Blocks if possible.
C.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes
D.
Three sets of:
Weighted Hip Extensions x 8 reps @ 2013-load up a fat bar or a barbell to appropriate weight
Rest as needed
Bat Wings x 5 reps @ 1515

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

(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
Go heavier on both movements than you did on November 3.
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 early in the day, at least 3-4 hours prior to today’s
primary work.
Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes

cool down
Mobility
Post results

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2 Responses

  1. Haines

    workout if the day
    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% 245
    *Set 2 – 4 reps @ 75% 275
    *Set 3 – 2 reps @ 85% 315
    *Set 4 – 2 reps @ 90% 345
    *Set 5 – 1 rep @ 95% 355
    355 felt pretty good:) and 365 is my 1rm! Should pr next time! Yessssss!
    B.
    Three sets of:
    Tall Jerks x 3 reps
    Immediately followed by…
    Six sets of: 135(2), 155(2), 185(2)
    Jerk with Pause x 2 reps
    (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
    C.
    Four sets for times of:
    1. 2:44
    2. 3:00
    3: 3:49
    4: 4:27
    Row 250 Meters
    12 Thrusters (95/65 lbs)
    12 Chest-to-Bar Pull-Ups
    Rest 2 minutes

  2. sandra

    2X30 table top stretch
    2X30 couch stretch
    2X30 soleus stretch

    workout if the day
    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% 155
    *Set 2 – 4 reps @ 75% 165
    *Set 3 – 2 reps @ 85% 175
    *Set 4 – 2 reps @ 90% 200
    *Set 5 – 1 rep @ 95% 210 x1
    followed by…
    One set of:
    Back Squat x Max Unbroken Reps @ 87% 175 yea i was too pooped so i had to drop down to 165 x15
    (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 45lb bar
    Immediately followed by…
    Six sets of:
    Jerk with Pause x 2 reps 135
    (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
    Rest as needed
    Increase by 5% on last weeks results. Use Jerk Blocks if possible.
    C. So i read this wod wrong and used 85lbs for the whole wod.
    Four sets for times of:
    Row 250 Meters
    12 Thrusters (85 lbs)
    12 Chest-to-Bar Pull-Ups
    Rest 2 minutes
    D.i really liked this so i did like 5 sets
    Three sets of:
    Weighted Hip Extensions x 8 reps @ 2013-load up a fat bar or a barbell to appropriate weight 75lbs
    Rest as needed
    Bat Wings x 5 reps @ 1515 25lb DB

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