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Competitive Fitness 06.23.14

22
Jun

Competitive Fitness 06.23.14

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

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 early in the day, at least 3-4 hours prior to 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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8 Responses

  1. jramos1808

    A. 225 felt good FS
    B. did half of them at 145 then my shoulder started to ache so want down to 135
    C. 245 BSx4
    D. 115 did only 16. it took a long time to turn around 🙂
    51 pull ups in 4 min

    E. Row 1: 8:46
    Row 2: 8:56
    Row 3: 9:08

    (arms and legs were spent on that row)

    BTW I started at the 5am and finished @ 7:15. 🙂

  2. A) 175 front squat
    B) 90,90,90,90,95,95,95,95
    C185,195,205,205,215 X2 reps failed 3rd rep
    D) 17 box step overs, used 16in box and 75lbs

    Opt

    9:28
    9:15
    9:52

  3. Haines

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

    Workout of the Day
    A.
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @24×1 I didn’t stile with one weight…. Needed to work up to it. 225×4, 245×2, 275×2 FS felt good!

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch, I worked tech so I stayed light. 95×4, 135×2, 155×2 still having a problem with an early pull. I am determined to get the perfect snatch!!!!! Ha!

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ same load used last Monday. Still working back slowly into the back squat. 225, 245, 265, 275.
    BS felt good!
    Didn’t have time to finish the rest of the competitive.

  4. Prep Work
    Done

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

    Used 225, everything felt heavy today, last weeks load was 255.

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
    this i started at 155 for 3 sets, did 2 175, failed at 185, but new i should have had it finished with 195 for a little self esteem booster since everything else felt heavy so far.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    this was feeling good at 295, and on my and set something happens and a tweaked my knee, called it good.

    D.
    For max reps:
    skipped

    OPTIONAL ADDITIONAL SESSION
    did 10 min on the air dyne instead just to get some blood flowing. 208 calories.

    Hopefully tomorrow feels better

    Marcos

  5. FS all at 225 feels good in the bottom position
    Snatch complex all at 165- Felt slow today and had a hard time throwing it up there but didn’t miss any.
    BS all at 245 one set got a little lax and felt my hip right away so i had to really stay tight but felt good overall
    For the Weighted step ups I used 16″ Box @ 115, got 20 reps and didn’t do the strict pull ups was still feeling the Hellen’s from saturday

    Somehow we ended up doing the row portion…and Ken is a really good rower so it was not fun keeping up with him.
    7:35.2 @ a pace of 1:53.8, 27 SPM
    7:32.5 @ a pace of 1:53.1, 26 SPM
    7:38.8 @ a pace of 1:54.1, 26 SPM
    All around it was a great rowing session….Don’t want to do it again anytime soon

  6. Sarah H

    So tired!!! Prep work completed(check)! Front squats 241- 105lbs and then all rest at 125lbs-x7, stayed light- my back has been acting up. Next- high hang snatch- feels good: 55, 55, 65 (solid), 70, 70 (dropped snatch and unbalanced high hang), 70, 70(drpped), 65(drpped)- ended- body not feeling it… Front Squat: 125lbsx4- five times- D. 12’inch with 55lbs. 20 and six strict with green- ROWER: 10:48 (Bach supper tight- not good and I had the hick-ups) 9:48, and 10:18- working in rowing- back strait no hunch and the pull at the end. Tired and Tired

  7. Cash

    A. FS 145
    B. High hang + power snatch: working on split snatch at 90 lbs
    C. BS 155
    D. Box step overs: 23 at 75 lbs
    Row: 8:38. 9:02 8:47

  8. Ken

    Front squats @ 185 or 205. I need to write this stuff down.

    Snatch 95 – 115. Just starting to feel slightly in control as the joints heal.

    BS @ 225. Felt fine.

    Box step over 18, 45 strict pull-ups.

    Conned into rowing with Brenden. Anyone ever been too exhausted to sleep?

    Achillies tendon talking to me today.

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