Tuesday 091515

Tuesday 091515

WORKOUT OF THE DAY

4x6 Ultra Wide Stance Sumo Deadlift
3x8-10/leg Bulgarian Split Squats

CONDITIONING:  PARTNER
Row 2000m
*Switch every 250m and complete while partner is rowing:
20 KB Cluster (from floor each rep. KB Clean and then thruster)
20 Goblet Squat
20 KBS
20 KB Walking Lunge
20 KB Russian Twist
20 KB Sumo DL

 

 

RECIPE

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**COMPETITION CLASS**

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80% Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
C.
Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed
In just three attempts, find today’s “heavy.”
D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm



 

 

4 comments (Add your own)

1. Obat Sipilis Ampuh wrote:
HATRED DOES NOT CEASE BY HATRED, BUT ONLY BY LOVE; THIS IS THE ETERNAL RULE

Mon, October 26, 2015 @ 10:33 AM

2. Obat Sipilis wrote:
THE BEST AND MOST BEAUTIFUL THINGS IN THE WORLD CANNOT BE SEEN OR EVEN TOUCHED. THEY MUST BE FELT WITH THE HEART

Wed, October 28, 2015 @ 2:51 AM

3. Abhijit wrote:
38:23 or something close to that 60#, med band asssit on PU'sAgree with Erin I'm toast. Was weak sauce today. Struggled on the last two rounds of cleans. Weight was fine; my lower back kept cramping up which caused me to take lots of breaks. I ended up with a handful of power cleans mixed in Ran 1st round ugh! Rowed last two rounds it was a struggle! PU's were a positive. I'm trying to work on consecutive reps and keep the intensity up. 1st two rounds I did PU's in sets of 20 and 10. Last round I did all 30 in a row. I now will switch to a thin band for high volume PU WOD's and attempt to keep up the consecutive reps. Would love to do this WOD when I'm fresher. I could have done better on the cleans and would have more energy on the runs for sure. Great workout, everyone! Have a great weekend and Happy Father's Day to all of our CFVC dads!

Sat, February 27, 2016 @ 10:05 PM

4. wrote:
Its such as you read my mind! You seem to understand a lot about this,
such as you wrote the e book in it or something.
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blog. A great read. I will certainly be back.

Fri, July 28, 2017 @ 5:13 PM

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