Competitive Saturday 8-30-14

Prep Work
Team stretch

Workout of the Day
A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean

Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

D.
For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters

Load your own barbells. Front squat must start from the ground, not off a rack.

 

Cool Down
Mobility
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Competitive Friday 8-29-14

Prep Work
Same as GF

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

Cool Down
Mobility
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General Fitness Friday 8-29-14

Prep Work
2X:30 Table top stretch
2X :30 Couch stretch
2X 10 walking high kicks

Strength
Front squats
WU sets then 5-5-3-3-1-1
10 Min to finish squat set build up to a heavy single, go by feel does not have to be a 1RM

WOD
5 Rds For Sets/reps
1 MIN max 60M sprints
1 Min max T2B
rest 1 min

ACC Work
2-2-2-2-2 Strict Chin ups with a :01 hold at the top
Cool Down

Mobility
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Competitive Tuesday 8-26-14

Prep Work
500M Row
2X10 Lateral lunges (set up a target or a certain height to aim for. Plates,small box, med ball, etc.)
2X10 Lat pull up
+Any extra mobility you feel would be beneficial to you as a individual.

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C.
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

 

Cool Down
Mobility
Post results

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