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Competitive Fitness 

14
Jul

Competitive Fitness 

Prep WorkShoulder prep 5-8 min
Workout of the Day

A.

Every minute, on the minute, for 12 mintues:

Minute 1 – Strict Muscle-Up x 1-4 reps

(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.
B.

Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.

Strict Overhead Press

* Set 1 – 5 reps @ 80-85% of 1-RM

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

Rest 2 minutes between sets.
D.

Every 6 minutes, for 24 minutes (4 sets of)

Row 750 Meters

10/8 Muscle-Ups
This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.
Cool Down

Mobility

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2 Responses

  1. Sandra

    Prep WorkShoulder prep 5-8 min
    Workout of the Day

    A.

    Every minute, on the minute, for 12 mintues:

    Minute 1 – Strict Muscle-Up x 1-4 reps attempts

    (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

    Minute 2 – Handstand Walk x 15-20 Meters yay this is coming along I can now walk 5ft

    Minute 3 – Unbroken Double-Unders x 50 reps
    Coming song also was getting 42-44 each round.
    Same as last week…see if you can improve upon last week’s results.
    B.

    Every 90 seconds, for 15 minutes (10 sets):

    Split Jerk x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
    Yay PRd today by 10lbs.
    90, 105, 115, 125, 135, 140, 150, 155, 165, 170, then just went for 175 thanks heather and got it.

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