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Competitive Fitness 04.10.15

10
Apr

Competitive Fitness 04.10.15

Prep Work
2X10 Wall Facing squats (Barefoot)
2X10 PVC Pass throughs
Barbell prep

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (225/155 lb)
6 Handstand Push-Ups to 6″/4″ Deficit

Cool Down
Mobility
Post results

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3 Responses

  1. sandra

    A.
    Every minute, on the minute, for 10 minutes:
    Hang Snatch x 1 rep

    *Sets 1-3 – 55-65% 55,65,75
    *Sets 4-6 – 65-75%75,85,95
    *Sets 7-10 – 75-85%95,100,105 failed
    Keep the focus on good speed, footwork and perfect mechanics.

    B.
    Every minute, on the minute, for 10 minutes:
    Hang Clean + Jerk

    *Sets 1-3 – 55-65%95,100,105
    *Sets 4-6 – 65-75%105,110,115
    *Sets 7-10 – 75-85%115,125,135

    C.
    Back Squat
    *Set 1 – 5 reps @ 65-70%135,140,145
    *Set 2 – 3 reps @ 75-80%145,155,165
    *Set 3 – 1 rep @ 85-90%175.185,200
    *Sets 4-6 – 1 rep @ 90-95%205
    Rest 3 minutes

    D.
    Three rounds for time of:
    2 Rope Climbs (15′)
    4 Clean & Jerk (95 lb)
    6 Handstand Push-Ups to 6″/4″ Deficit

    Core work for20min

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