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Competitive Fitness 06.22.15

22
Jun

Competitive Fitness 06.22.15

Prep Work
Table top stretch 2X30
Couch stretch 2X30
Soleus stretch 2X30

Workout of the Day

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

OPTIONAL ADDITIONAL SESSION
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 at least 3-4 hours prior to or after today’s primary work.

Three sets of:
Row 2000 Meters @ 80% of your 500m pace
Rest 6 minutes

Cool Down
Mobility
Post results

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“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~ George Lorimer

4 Responses

  1. HeatherD

    I decided to post my results even though I’m a bit embarrassed about my weights:
    FS I did 110
    Snatches 55 lb. my pr is 85 but I’m having a hard time getting back to more weight.
    The BS I did 115 lb.
    Step up @ 65 x 20 ish
    PU 4 unassisted and 7 with the smallest band.
    Heather D

  2. Sandra

    Did this at ymca today
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @ 24X1

    Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
    135 140 145 150 160 175 180 185

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
    85lb

    Working on perfect mechanics at all phases in the lift.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ same load used last Monday at 175#

    D.
    For max reps:
    2 Minutes of Box Step-Overs with Barbell
    (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups

  3. Ken

    A: Front squats @ 185#

    B: Snatch @ 105#

    C: More front squats @ 185# as back squats are a no-go now.

    D: Box step ups with kettle bells and 39 strict pull- ups.

    2000 meter rows 7:31, 7:42, 7:43. Yuck!!!

  4. Jonathan

    A.
    EMOM – eight min
    24X1 tempo – FS x 1 @ 305-305-305-315-315-315-315-315

    B.
    Every two minutes, for 16 minutes:
    HHng Sn. + Snatch x 1 @ 175 (range should have been 190-205), hard time handling weigh, last three or so were at 185 … closer grip or narrower grip, the mental debate.

    C.
    Every two min. for 10 min.:
    Bck Sq. x 4@ 335,couldn’t remember last week.

    D.
    No-go …

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