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Competitive Fitness 06.16.14

15
Jun

Competitive Fitness 06.16.14

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

Workout of the Day
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.(click here)

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday(click here)

D.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

OPTIONAL
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.
Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

Cool down
Mobility
post results

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7 Responses

  1. Haines

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

    Workout of the Day
    A.
    Four sets of:
    Pause Front Squat @ 24X1 + 2 Front Squats
    Rest 2 minutes
    205, 225, 245, 265

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    I stayed ligth and worked tech. Did a few sets at 95 and the rest at 105

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ did my 6 sets at 245. Working back slowly into the back squats. Back and hip felt great

    D.
    Four sets of:
    Jumping Lunges with Barbell x 20 reps
    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
    Rest 45 seconds
    Strict Weighted Pull-Ups x 6-8 reps
    Rest 45 sec

  2. Rema Imperial

    WOD A: Front Squat : 85,95,115,135– tempo makes it more challenging. Towards the ends when more weight added my tempo was a little faster;(

    WOD B: High Hang Snatch+ Snatch-55# for 16mins- I’m doing a little better on my technics.

    WOD C: 20 Jumping Lunges+6 Strict pull ups– this part got my sweating.

    Optional 5 set of 600m run+200- feeling good!!!;)

  3. 115, 125, 135, 155 on the front squats.

    85, 95 on the snatches.

    Worked up to 205 for 3 reps on back squat which is a 3 rep PR by 30lbs.

    Only got through 2 rounds of the lunges and pull ups. 45lb lunges assisted pull ups.

  4. Ken

    A.
    Four sets of:
    Pause Front Squat @ 24X1 + 2 Front Squats @ 185#

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    6 sets @ 95#, 2 sets @ 105. Working on dropping under the bar. Still trying to press everything…
    Need to bump the weight up and get aggressive.

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Back Squat x 3 reps @ 3-5% more ..
    5 sets @ 225 #, 1 @ 245# (dropped last squat)

    D.
    Four sets of:
    Jumping Lunges challenged the Achilles. Kettle bells worked better. Thanks Brenden
    Strict Weighted Pull-Ups x 6-8 reps : Only used 25# dumbell

    Out of time…

  5. Cash

    A. 4 sets of FS : built up to 145, same as last week
    B. Hang snatch + PS: thus started out no so well for me, frustrated wit starting over buikding strength, got stuck at 65 lbs. thanks to B switching me to a Split Snatch I was able to get up to 90lbs 🙂
    C. Skipped it after losing time to snatch work
    D. Joined hubby doing BB jumping lunges with 35lb bar
    6 strict pull-ups with 8 lb dumbbell
    Ran out of time to do the “runs” :((

  6. Chela

    A) front squats
    85,105,125,135
    B) high hang snatch + snatch using 55lbs
    C) ever 90 sec- 3 reps using 125 lbs
    D) 4 sets
    Jumping lunges w 35 lb bar & 6 strict pull-ups using red thin band
    Hard to come back to all this after a week in Hawaii was TOUGH!!

  7. Workout of the Day
    A.
    wasn’t here last week so built up to 255. Didn’t use a belt.

    B.
    First 4 sets used 155, bumped up to 165 and missed my full snatch on my 5th set, missed everything on my 6th set. was able to hit both lift on my last two sets. should have stayed at 155.

    C.
    didn’t do this last week so just guess. first two sets at 275 and last 4 at 295

    D.
    first two sets for jumping lunges was just the bar. the last two was with tens on each side.

    pull ups did 8,7,6,6. used the red band tied up to a DB for resistance

    Mobility quads, hamstrings, squat test.

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