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Competitive Fitness 06.09.14


Competitive Fitness 06.09.14

Get strong, and go long. 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
3X:30 Table top stretch
3X:30 Couch stretch
2X:30 Soleus stretch

Workout of the Day

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.

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.

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

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

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 this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

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

Cool Down
Post Results

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6 Responses

  1. sandra

    Six sets. At ymca squats. 24-1
    95, 105, 115, 135, 135, 145

    95lb reverse lunges x15, ×10, ×10, ×8 each leg
    Supinated pull ups 10, 10,9,9

    9min 6×3 at 135lbs squats.

  2. Pause front squats
    135, 185, 225, 275, 295, 315

    High Hang Snatch
    135 x2 for all the sets

    Back Squats
    3 sets of 3 at 315
    3 sets of 3 at 335

    Lost track of lunges and pull ups
    Tied to maintain 10 reps each a cycle

  3. A. FS 135X1 Then all at 185. Being very cautious with squatting.
    B. Snatches all at 140
    C. BS at 185. Felt ok but not strong at all
    D. Lunges with a 25lb plate 17, 15, 19, 21
    Supinated pull ups 11, 12, 12, 11

  4. A. FS 125,135,145,155,165,175
    B. Snatches at 90lbs for all sets
    C. BS all at 195
    D. 10/7,11/7,11/7,11/7 did 105 for lunges


    7:30 I was tired at the end

  5. Cash

    A.FS : still building but being careful maxed at 145

    B. Snatches.. Finally got past the bar weight and concentrating on form.. 75 lbs

    C. BS up to 175lbs

    D. lunges at 105 lbs

    Ran out of time to do row

  6. Jonathan Douglas

    Before it’s too late! Not sure I’ill be exact on all numbers, things got hot and heavy quickly.

    225-275-275 (i think i did two sets at this weight!)-295-295-310 – was hoping to at least get 315-320, but math was off. Last set blacked out at that bottom, just heard Jose talking about keeping elbows up.

    Been having difficulties with high hang anything, stayed at around 65% (135), missed two of them, slow dropping down.

    Haven’t established 1RM of back sq. in a while,
    315-315-335-335-355/365 (running low on time, stopped at 5).

    Not going to lie, the 185 freaked me out, so did somewhere between 140-155 for the first three sets, 185 for last one.
    pull ups – 10-10-11-12(ish)

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