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Competitive Fitness 04.03.15

3
Apr

Competitive Fitness 04.03.15

Prep Work
Muscle up Shoulder prep (personal mobility)+Transition drills
5-8 min

**Skills & Conditioning Transition Week – Our first official Off-Season Training Cycle begins April 6th. If you’re not moving on to regionals, please convince a few friends to join you for this off-season training cycle so that you can enjoy training in the company of others and have a group that will support and push you!

Workout of the Day
A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds

Note scores for each of the five sets.

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%

Work on perfect footwork and mechanics.

D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs)
20/15 Strict Handstand Push-Ups

Cool Down
Mobility
Post results

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1 Response

  1. A.
    7,5,3,2,1,2

    Note scores for each of the five sets.

    B.Used started with 155 and finished with 165

    C.
    240lbs hit all sets based of 340

    D.
    Three rounds for time of:
    Run 800 Meters
    10 Hang Squat Snatches (135/95 lbs)
    20/15 Strict Handstand Push-Ups

    22min brought my hands in to challenge my hspu
    snatches were 5,5
    hasp were a struggle no more than 5 at a time which normally i can do 20 at a time

    Marcos

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