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Competitive Fitness 03.18.14


Competitive Fitness 03.18.14

Competitive Tuesday 3-18-14
Workout of the Day
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

If you performed your set of 10 at 75% last week, go to 77%.

Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6
REMINDER – If you performed 14.3 on Sunday or Monday, you may need to skip today’s training altogether or modify to make it appropriate based on how you feel. Be smart, and don’t jeopardize long-term progress.

Cool Down
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9 Responses

  1. Jonathan Douglas

    Super happy that I did not do 14.3 on Sunday, went on a run to get things going again, High volume deadlifts ruing lives …. on to today.

    A> Was able to make a couple successful attempts, in my head I thought knees were coming straight up but Tashina, Rich and Clint helped with some pointers to negate the scissoring that was happening. Climbs did feel better today, not as good as my first time, but more work is needed to not have a great morning forearm and elbow workout. The L-Sits … 30 seconds were accumulated with several broken 8-10s hangs, these quads once the leave the ground and get suspended they scream to come down.

    B> First time working on the Snatch for what feels like a good while. Realized I didn’t miss one lift from warm up through working rounds. Was able to get to 155, 1.1 … didn’t pay attention to the 10s break, nor the 5 sets portion. Note to self, ask more q’s for clarification. Getting in and out of the hole was fine, getting weight over head better than past, landing super wide still in the catch. good to hear bar speed is looking better.

    C> Then there were squats. Legs started feeling alive at 315 … the first set! 5@315, 3@360, 2@385?, 1@405, 10@350, wasn’t able to go 10 straight, two sets of five. I’m just having crazy dreams of seeing the coaches write down a 20-rep squat one of these days. It’s a guilty pleasure 🙂

    D> didn’t get to this one.

    Have a good Tuesday

  2. A. Two sets, was lazy and didn’t finish 3. rope climbs didn’t feel that good.
    B. Snatch has been feeling good the last couple weeks. hit 185 for a triple, went for 195 and got the first one missed the 2nd and hit my 3rd. was the only one a missed. worked in being patient and really sweeping that bar to my hips. Really happy how the his been feeling.
    C. Squats felt heavy from the first set. blame in on (14.2). 5@265, 3@305, 2@325, 1@ 345 failed. Tried 10@285. did one and racked it, Felt really heave.

    D. Will do some version of it later.

  3. A) 3 sets of 3 rope climbs leg less
    B) 5 sets of 1.1.1 snatch @95 pounds
    C) Back Squats
    5 @255
    3 @295
    2 @315
    1 @335
    10 @275
    That’s 20 pounds more than last week on my set of 10
    D)10 min EMOM
    ODD 10 hang Squat Clean at 95 pounds
    EVEN 3-6 muscle ups

  4. Sarah H

    A.) is my favorite did six total rope climbs- and three sets of 30sec. Hanging holds- looking like a swing! B.) snatches felt good I have really been working on form and holding at bottom for balance and getting armpits faced out- did some warm up then 2 sets of 1.1.1 @ 35lbs. Then @ 40lbs. Then @ 45 lbs. Then @ 50 lbs. Then @ 55 lbs- and failed 60lbs. But pleased with sticking to form/ foundation at 55lbs.
    C. Did 100, 110, 115, 125, and 105- did ten in a row- and did a couple additional to work on form…
    D.) was a challenge- first set ten and three muscle up transitions- I am able to use arm strength to get up with band on muscle ups- which feels like progress(!) did all 20 mins and had some sets of 8 and some of five – with three muscle up transitions!
    Then did 50 cal on Airdyne and some sit-ups – rolled out.

  5. Chela

    A) two rope climbs & 45 sec L sits X3
    B) did 2 sets of snatches @ 55 lbs & 3 sets @ 65lbs
    C) back squats
    115 x5
    130 x3
    140 x2
    150 x1
    120 x10
    D) used 60 lbs for the EMOM 10 rep cleans & 3 c2b

  6. Judith

    A. Pre work, I did two rounds.. Two rope climbs and did a 45sec accumulation.. I totally thought it was just 2 rounds.. Lol
    B. Snatches 1.1.1
    I did light weight and stay with technic shoulder still bothers me.
    Started at 55lb and end up at 95lb was resting a minute and half between sets
    C. Back squats, they sure felt heavy.
    D.20min emom; 10 squat cleans @65lb. For the muscle ups, I did 3reps just working on bring my hips high up to the rings. Fun wod

  7. Claudilla

    it was good to be back!! I did only two rope climbes as I wasn’t wearing socks then went on to my l-sits. I don’t do so great at these 🙁

    Snatches were ok…I still jump forward and I will not move higher than 55lbs until I get that fixed.

    Back squats felt great! I accidentally did my one rep max thinking I had 2 1/2 plates but I actually had 5’s on. My bad…but it felt good, like I could do it again 🙂

    For the EMOM I only did 12 mins at 75lbs but only did 5-6 sets each minute and 3 c2b pull ups with the help of a band. This was tough! I don’t think I could have done all 10reps in the minute.

    Went on a half mile run afterwards and rolled out.

    Overall I felt really good 🙂

  8. Cash

    Ok so I’m commenting on the workout !!! Great programming, absolutely love how far we have all come with our amazing coaches to guide us and coach us !!

    But I struggled today !! Fell backwards on my snatch, dumped the bar on only a mod heavy back squat, got stuck in a band doing muscle up progression and watched Marcos and Brendan just shake their heads at me .. :)) so… I took wed off :))

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