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Competitive Fitness 03.26.14

25
Mar

Competitive Fitness 03.26.14

Prep Work
3 Rds Of
5 Pull ups
10 Push Ups
15 Squats

Workout of the day
A.
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
B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D.
If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into the finish of the open, and you need to be fresh to finish strong. Serenity Day Spa is a wonderful place to visit.

Cool Down
Mobility

Post results

12 Responses

  1. Jonathan Douglas

    Made it through three rope climbs, not leg less but there were so much forearm and bicep action it felt much of the same. Continue to feel a pinch with the L-Sits in the quads, did two out of three hanging off the rig.

    Snatches were fun-ish, worked up to 155/165 i think but dropped down to about 135 for my last two rounds to work on landing, still two wide, had a hard time getting to depth transitioning from mid to high hang to bottom out.

    Squats, hot, heavy and hard…
    5@315 …3 @ 360 … 1 @ 405…10 (broken into sets of 5ive) @ 350.

    Day off tomorrow look super good!

  2. Prep Work: Done

    Workout of the day
    A.
    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
    Did my first rope climb for each round legless and then worked on getting a better lock on the other rope climbs, feeling a lot more confident with these.
    L-sits are a work in progress, but feel like they are getting better.

    B.
    Five sets of:
    3-Position Snatch
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed

    135,155,165,170, 185 this felt good today.

    C.
    Back Squat
    skipped due to (groin)

    Marcos

  3. Will

    First time doing leg less rope climbs… Felt good… Went super light on the 3pcs snatch.. Work on mobility and technique squats… 205 225 265 205.. Then did another 5 round of 3 PC snatch to practice:. Awsome workout! Loved it

  4. Sarah H

    Prep work done- filling like a slug- I think my pull-ups are getting better! A.) two x3 rope climbs- no leg less love rope climbs!!!! And L-sit 30secx3…
    B.) did six sets of three position snatch- 35, 45, 45, 50, 55, 55– snatches feel good- weight will come one day! C.) back squats 5-105, 3-115, 1-135, and 10 @ 105-
    D.) 2000 meter row and three miles 106cal on Airdyne- no message

  5. Prep Work
    3 Rds Of
    5 Pull ups
    10 Push Ups
    15 Squats

    Workout of the day
    A.
    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
    B.
    Five sets of:
    3-Position Snatch
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed
    I worked on technique with just the bar and then did a couple rounds at 95 pounds. Form and mobility need work
    C.
    Back Squat
    *Set 1 – 5 reps @275 pounds
    *Set 2 – 3 reps @315 pounds
    *Set 3 – 1 rep @345 pounds
    *Set 4 – 10 reps @275 pounds

    I increased my weights this week over last because last week was pretty easy. Today was challenging but I was able to do all the sets unbroken.

  6. Chris Hafeken

    Well can’t say did much on the snatches. Need to continue with mobility first and then move on to weight. I am horrible with mobility.

    Back squats as follows:

    5 @ 210
    3 @ 240
    1 @ 270
    10 @ 235

    Mobilized a little after at the gym and finishing at the house.

    BIP IT.

  7. Gabe Ramos

    Did my first leg less rope climbs

    Everything felt really sore today.

    Back squats were:

    255 x5
    29second. 5×1
    265×10

    (Legs are hurting)

    Snatch work:
    95lbs
    115lbs
    115 lbs
    135lbs
    145lbs.
    I think im improving on my pull. Felt pretty good.

    Brenden made me do a strict muscle up for the first time. Failed my first attemp then got It on the second.

  8. Tanya

    A.
    Three sets, not for time, of:
    15′ Rope Climbs x 2 ascents
    Did not attempt legless.

    L-Sit x 30 seconds (Hate these things, but I know it’s because they are a weakness. They are getting better.)

    B.
    Five sets of:
    3-Position Snatch
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed
    55,65,75,75,75

    Need to get more confident with this lift. Worked on form.

    C.
    Back Squat
    *Set 1 – 5 reps @ 70% of 1-RM 165
    *Set 2 – 3 reps @ 80% 190
    *Set 3 – 1 rep @ 90% 215
    *Set 4 – 10 reps @ 75-80% 185
    Rest 2 minutes between sets

    Squats are feeling good. Legs felt good today.

  9. Judith

    A. Did two rope climbs each round, didn’t even try legless, didn’t feel confturbal.. The L sit, did one round in the pull up bar. Had to brake it to 10secs it bother my shoulder.. Did the rest L hold on the ______. Lol forgot what they are call not the rings..
    B.snatches started very light weight. Started at 55lb end it at 85lb the high hang was harder then I thought.
    C. Back squats
    5@155
    3@185
    1@205
    10@175 last set sucked..
    D. Mobility.. Legs and lower back sure were feeling it.

  10. sandra

    Prep Work
    3 Rds Of
    5 Pull ups strict
    10 Push Ups
    15 Squats

    Workout of the day
    A.
    Three sets, not for time, of:
    15′ Rope Climbs x -3 ascents
    1 with legs, 1 legg less, 1/2 legg less then my grip was shot finished with legs. Surprised myself
    L-Sit x 30 secondsx3
    B.
    Five sets of:3-Position Snatch
    55 65 75 85 95 I need to
    C..Back Squat
    5 reps70% 140
    3 reps 80% 160
    3reps 90% 180
    10reps 75% 175

    1. sandra

      Snatch I need to as always work on the pull and shrug. Marcos kept saying patience before I pull. Squats 4days off makes a difference they were weak. I needed more breaks when I was trying to finish my reps. Not a good leg day. Then again my squats are my weakness I just dont have the strong legs.

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