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Competitive Fitness 05.01.15

1
May

Competitive Fitness 05.01.15

Prep Work
3 Rds
5 Snatch Grip DL
5 Muscle Snatch
5 OHS

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%

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

Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.

D.
For time:
15 Power Cleans (205/135 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Cool Down
Mobility
Post results

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2 Responses

  1. Sandra

    A.
    Every minute, on the minute, for 12 minutes:
    Snatch x 1 rep

    *Sets 1-2 – 45-55%55
    *Sets 3-4 – 55-65%65
    *Sets 5-6 – 65-75%75
    *Sets 7-8 – 75-85%85
    *Sets 9-10 – 85-90%95
    *Sets 11-12 – 90+%100

    B.
    Every minute, on the minute, for 12 minutes:
    Clean & Jerk x 1 rep

    *Sets 1-2 – 45-55%
    *Sets 3-4 – 55-65%
    *Sets 5-6 – 65-75%
    *Sets 7-8 – 75-85%
    *Sets 9-10 – 85-90%
    *Sets 11-12 – 90+% 155 clean failed jerk so close

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