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Competitive Fitness 06.29.15

29
Jun

Competitive Fitness 06.29.15

Prep Work2X30

Table top stretch

Couch sretch

Soleus stretch
Workout of the Day

A.

Five sets of:

Full + Quarter Front Squat x 2 reps

Rest 2 minutes
Build over the course of the five sets.
B.

Five sets of:

Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Rest as needed
C.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 4 reps @ 3-5% more than you used last Monday
D.

Every 3 minutes, for 9 minutes (3 sets):

20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)

10 Bent Over Double Arm Kettlebell Rows
OPTIONAL Additional Conditioning Session

For 30 minutes:

Run 400 Meters @ 75% of your best 400

Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.
Cool Down

Mobility

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1 Response

  1. Jonathan.

    Prep Work
    For prep focused on opening hips, and did some foam roll passes of quads and hamstrings

    Workout

    A.
    Five sets of Full + Quarter Front Squat x 2 reps

    Started at 225-255-275-305-315

    Not a fan of the quarter FS, howerver given that the FS has been a bit difficult of late, the more work the better.

    B.
    Five sets of Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
    Range was 195-205, stayed at 195.

    Ended up going three for five hitting all three positions. Looking fwd to doing solely olympic lifts somewhere in the next few months.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ 3-5% more than you used last Monday

    then of course back squats…
    Started at 345 for first set, then finished at 375 … felt good to get them all done beltless and in the black nikes. Next up 505 in Nikes and no belt.

    D.
    Every 3 minutes, for 9 minutes (3 sets):

    20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
    10 Bent Over Double Arm Kettlebell Rows

    All good…

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