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Competitive Fitness 04.20.15

20
Apr

Competitive Fitness 04.20.15

Prep work
2X30 table top stretch
2X30 couch stretch
2X30 soleus stretch

Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

Cool down
Mobility
Post results

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2 Responses

  1. sandra

    Prep work
    2X30 table top stretch
    2X30 couch stretch
    2X30 soleus stretch

    Workout of the Day
    A.
    halt front squats from to focus on hips and glutes. 175 4×2 with 3 second hold at top

    front squats from blocks 165 5×5

    B.
    Six sets of:
    Halting Snatch Deadlift + High Hang Snatch + Snatch
    Rest as needed
    100lbs

    C.
    Back Squat
    10 reps 125
    10 reps 135
    10 reps 145
    5 reps 165
    3reps 175
    2 reps 185
    1 205
    1 215
    1 220

    5×3 mu

    500 meet row for time 2:04
    1000 meet row 4:47

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