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Competitive Fitness 12.12.14

11
Dec

Competitive Fitness 12.12.14

Prep work
500M row
2X30 on each
Table top stretch
Couch stretch
Soleus stretch
Workout of the Day
A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
(resist the urge to go heavier here…we’ll do some testing tomorrow)
B.
Every two minutes, for 20 minutes:
Jerk x 1 rep
Loads per set (by %) – 65, 70, 75, 80, 85, 90, 90+, 95, 95+, 95+
C.
For time:
Run 800 Meters
10 Muscle-Ups
20 Kettlebell Thrusters (32/24 kg)
10 Muscle-Ups
Run 800 Meters

cool down 
Mobility
Post results

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1 Response

  1. sandra

    5min airdine
    2X30 on each
    Table top stretch
    Couch stretch
    Soleus stretch
    Workout of the Day
    A.
    Six sets of:
    Front Squat x 1 rep
    135 145 155 165 175 180 fail.
    Rest as needed
    i need to work on front squats more.
    Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
    (resist the urge to go heavier here…we’ll do some testing tomorrow)
    B.
    Every two minutes, for 20 minutes:
    Jerk x 1 rep
    95 115 125 135 145 155
    165 PR 10lbs
    Loads per set (by %) – 65, 70, 75, 80, 85, 90, 90+, 95, 95+, 95+

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