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Competitive Fitness 01.28.14

28
Jan

Competitive Fitness 01.28.14

Couple reminders. We will be closed this Saturday for our in-house competition. If you haven’t signed up you still have time. Afterwards we will be having a pot luck. Its going to be a fun time , bring your friends and family and let’s have some fun. Friday we will NOT be having a 6:30 class as we will be getting the gym ready for Saturday. Sorry if this causes an inconvenience for anyone.

On that note don’t forget to sign up for the OPEN. Many of you have, but if you haven’t  you should:).

Prep Work
A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.

Workout of the Day
B.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Handstand Push-Ups x Max Reps

****General Fitness has priority on the rowers. Work with the other program+ They posted more comments to the results

Cool Down
Mobility

12 Responses

  1. T$

    B.
    50,55,60,65,65,70,75,80,85, 85. Still working on technique.

    C. Row 1-4:22 t2b 4
    Row 2 – 4:17 snatches 2
    Row 3- 4:22 HSPU 3 scaled
    Feels like my row is improving cause I don’t feel like I’m going to die or pass out any more 🙂

  2. Marcos

    Prep work: was better then before… HSPU 15 each time. Actually got 50 doubles unbroken each round. Bar muscle up felt god. Got 5,6,5

    A. Only got to 190, failed 200.. Just need to suck it up and move fast through the middle. Such a mental game

    B.. 1st part got 9 snatches
    2nd part got 17 t2b
    3rd got 25 HSPU

    I hate rowing and it took a lot of work to keep it under 4 min

  3. Susana

    A: snatches- 55, 65, 65, 70, 75, 80, 85, 90, 95, 100
    B: PD’d on 1000 m row- 4:14min. I snatch at 85pounds, 6 toes to bar, and 6 strict kettle bell press with 18pound bells

  4. Haines

    A: HSPU 15, 13, 12
    DU 50, 50, 50 I did round 2 unbroken
    Bar-MU 2,3,2

    B: 115, 125, 135, 145, 155, 165, 175, 185, 195 fail, 195, fail.

    C: 1000m row 3:28, 4 #135 power catches
    1000m row 3:38, 15 T2B
    1000m row 3:58, 10 HSPU

    Deff and mental toughness day for me. Good workout! Improving everyday!

  5. Clint Hays

    B. Snatches felt great until they got heavy. I notice I’m having a hard time with my catch overhead. I feel stronger like I can pull the bar high but I’m struggling balancing it overhead. 105, 115, 125, 130, 140, 150, 160, failed twice at 165. My PR is 175 but haven’t hit that since early last summer.
    C. Rowed each 1k between 1:50-1:55 pace.
    5 snatches @135#
    23 TTB
    16 HSPU.
    I almost died afterwards.

  6. Janet

    A. 15 hspu w ab mat
    50 du iar
    6 bar muscle up: working on stringing them together…

    B. 145lb snatch! #15lb PR! 😀

    75, 85, 95, 105, 115, 120, 125, 130, 135, 140, missed 145 first time, hit 145lbs second time!!!! 🙂 🙂 🙂

    C. 7 snatches @95
    26 t2b
    22 hspu
    Blah!!!

  7. Sarah H

    A.) worked on tripod hand stand kick backs 10×2, did 100 singles x2, and chest to bar x2- B.) Snatches- 15lbs. X2, 25lbs.x 3, 35lbs, 35lbs.x2, 40lbs.- dropped twice plus one sloppy, 40lbs, 45 lbs., 50lbs., 55lbs, and 60lbs- dropped x2 and one sloppy. C.) row 828 meters in four min. Snatches maybe five- scratch that- was not doing power snatches- row 850 in four mins 10 toes to bar. Row 840 in four mins and 15 kb presses-

  8. A. Check Shoulders feeling a lil weak…no more Big lunches from Mercedes :/
    B. % off of 225 felt heavy didn’t make it to the 205 portion so I just pulled a few more at 135 to work on form
    C. Gross….3:36 Row 15 PS 3:44 22 T2B 3:49 28 PS wanted 30 but was in a vertical hold after the 28th and fell off the wall…

  9. Chela

    A) 10,10,11, HSPU
    50 DU w/1-DU 1-single ratio
    2 bar MU’s
    B) 40,45,50,55×2,60×2,65×2,
    70×2
    C) rowed 750m & 5 snatches
    Rowed 750m 13 & T2B
    Rowed 750m & 14 HSPU
    Kept the rowing time between
    3:15 to 3:30

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