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Competitive Fitness 02.19.14


Competitive Fitness 02.19.14

Prep Work
Single skip jump rope
:15 R/L :30 Both
10 Strict Seated KB Press
10 Beat Swings
2 Sets (Make this as effortless as possible)

Workout of the Day
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
Rest 3 minutes

Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

D. 3 Sets of
15-20 Ring dips
2 Min rest in between sets

Cool Down
Mobility-15 Min

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5 Responses

  1. Bryn

    Today was rough. My body is definitely ready for a rest day tomorrow.
    A: 3:41- DU got me! Knees to elbows, strict L sit press with 35#KB; 2:20 moved to 26# KB; 2:43 again with 26# KB.
    B: 100# power snatches. My right knee is a bit sore from the week so I kept it as a power snatch. Hit all of them. But as always can still use a lot of work on my technique.
    C: Used 125# for the halting snatch DL/pull. I need to just work on this portion of my snatch daily to help me with my technique.
    D: did box dips 3×15.

    My body is toe’ up right now!!

  2. Susana Ramos

    A. I did singles instead of DU, wasn’t feeling them today!. Used the 18 kettle bells for strict press. Round 1 5:10 min, round 2 4:10, and round 3 4:34.

    B. used 80pounds for my 80% felt good!

    C. Did 95pounds

    D. Used the green band, I probably should have used red band. They did get harder towards the end of the rounds.

  3. Cash

    A. 2:27, 2:14, 2:37… DU’s felt good, unbroken each time. Broke up T2B in sets of 8/7.. And kipping HSPU in sets of 5
    B. Felt better with snatches at 80lbs
    C. 95lbs.. Needed Chela and Marcos help with form :))

  4. A. 1:15 broke on the doubles. 1:11 unbroken. 1:12 was trying to go really fast on the doubles and broke at 30ish.

    B. Well this was a train wreck.. My 1RM 220 so started off with 175. Felt beat up or something from the day before. got my first round, then failed my 2nd, got one on my 3rd, and failed my 4th. ended up going to 155. Think i need to go off lower percentage and not all time PR.

    C. used 205lbs

    D. this actually felt good, was able to do 3 sets of 20 unbroken,

    Guess it was good to finish off on a good note after my humbling snatch experience:) Active recovery tomorrow and looking forward to finish the week strong.


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