Call Us: (509) 895-5624

Competitive Fitness 06.08.15

8
Jun

Competitive Fitness 06.08.15

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long 2.0. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Prep Work
Same as GF

Workout of the Day
A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

**OPTIONAL CONDITIONING WORK
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

Three sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4-6 minutes

Cool DOwn

MObility
Post results

Powered By Crossfit InVIctus

1 Response

  1. Sandra

    Six sets of:
    Pause Front Squat @ 24X1 + Front Squat
    Rest 2 minut
    155 1 set
    165 1 set
    175 last 4 sets
    Held my 4 second squat deep in the squat happy I could come out of it.
    Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

    B.
    Every 90 seconds, for 12 minutes (8 sets):
    High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
    *Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
    75lbs

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 75-85% of 1-RM
    175 For 4 sets
    2 sets at 185 tried to go for 3 sets but was only able to successfully complete 2 reps so I didn’t count this set.
    5 days off makes a big difference

    D.
    Four sets for max reps of:
    45 seconds of Alternating Reverse Lunges
    l hip flexor still a problem
    Performed lung with 45lbs only.
    This was doable min pain
    Rest 45 seconds
    45 seconds of Supinated-Grip Strict Pull-
    Ups
    3x of 3 during (9total) 45 seconds each round finished with 36 when all said and done
    Rest 45 seconds

    **OPTIONAL CONDITIONING WOR

    Three sets of:
    Row 500 Meters
    Rest 4-6 minutes
    It was too hot for me I didn’t want to push it. So I only did 500

Leave a Reply