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Competitive Fitness 06.30.14

29
Jun

Competitive Fitness 06.30.14

Prep work
2×30 table top stretch
2X30 couch stretch
2X30 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 KBs (24/16 kg KBs in each hand)
15 Sit-Ups

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
Post results

7 Responses

  1. Haines

    Prep work
    2×30 table top stretch
    2X30 couch stretch
    2X30 soleus stretch

    Workout of the Day
    A.
    Five sets of:
    Full + Quarter Front Squat x 2
    135,185, 225, 275, Failed at 305.

    B.
    Five sets of:
    Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
    Rest as needed
    Started at 95 and worked my way up to 175. Still feeling unstable in catch. But overall it felt good.

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ 3-5%
    Back squats are feeling better each time. Started out at 135 185 and finished at 225, 255, 275.

    D.
    Every 3 minutes, for 9 minutes (3 sets):
    20 Walking Lunges with KBs (24/16 kg KBs in each hand)
    15 Sit-Ups

    Only ran for 20 mins.
    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
    Post results

  2. Marcos Ramos

    Prep work
    Done

    Workout of the Day
    A.
    got up to 245. Working on keeping upright and no belt. Its kicking my but.

    B.
    got up to 185, failed 205, felt slow and wrist was a little sore. Actually feels better now

    C.
    used 315. It was hard, but got it.
    D.
    Done.

    OPTIONAL Additional Conditioning Session
    Done got about 7 full rounds i think, who knows was just chasing gina. Our 75% we were able to keep, but had to slow our 50% to about 40ish so we could actually keep our 75% pace which was about 1:30-1:45

  3. jramos1808

    A. Built up to 245

    B. Built up to 245 and just did pulls (no over head for me)

    C. used 250 felt good

    D. I ran. I don’t remember how many rounds

  4. Clint Hays

    A. 135#, 155#, 185#, 205#, 1 rep @215# then failed then 2nd. Elbows dropped way down and couldn’t save it.
    B. Snatches were not on today. I should’ve been using 150# for the complex but even 135# wasn’t working out. So just worked speed and technique for 3 of them @95# and then 2 @105#.
    C. Back squats got very heavy but I was able to stick with the percentages throughout. 235# was might weight for the 5 sets.
    D. Did not do. Had to get to work in the morning.
    Optional conditioning:
    Went to Wilson and ran at the track after work. Did the math and my 75% effort was around a 1:40 400m and 50% effort was a 2:25 400m. I was able to stick with those times for the 30 min. It was easier than I thought it would be. Lungs felt great, legs felt pretty heavy after all of the squats this morning.

  5. A) 145,155,165,165,175

    B) 85,95,100,105,110

    C) 195,195,195,205,205 X3 ….apparently we were supposed to do the same weight for all of it …meh…I do what I want 🙂

    D) 20 kb lunges/15 situps…did it in 1:25, 1:22, 1:15

    Wanted to do the optional but I need to find a happy medium this week for my life, homework and crossfit. Trust me I need to run.

  6. Cash

    A. Karly and I did the front squat cycle together
    Buikt up to 135
    B. Snatch weight up to 95….struggling 🙁 scares me a bit with shoulder
    C. Back squats at 175… Felt ok
    D. Lunges and sit-ups went well ..lots of grunting and strange noises coming from other athletes was distracting in a good way :))) hilarious !
    OPTIONAL :
    Marcos, karly, Gabe, Heather and I started off together ..it was tough 🙂 then Marcos and decided to stay between 1:30-1:45 on our first 400 and back off more on the 2nd 400 to give us more recovery to keep up that pace. Heather stayed close to us after some of the group switched to airdyne and did awesome .
    I do realize that I feel good at my pace but when Marcos pushes me outside of my comfort zone, it’s humbling and not pretty!

  7. Jonathan Douglas

    Prep work
    Completed, soleus one didn’t feel as good
    Workout of the Day
    A.
    This was an interesting feel, last two sets felt elbows dropping – 225-295-295-315-315
    B.
    Ehh …couple weeks without snatching leads to a not too fun snatch session, stayed at 135 (1), 155 (2) and failed at 185 on all except my last complex. Tried holding the deadlift a little longer, at times the pull ran away from me and over head was … well…
    C.
    Couldn’t recall weight … 275-275-315-330-330, should have been at 341 if I kept with the weight scheme, hope for better next Monday.
    D.
    This was okay, the first set of lunges really really felt the squat work prior.
    OPTIONAL Additional Conditioning Session
    No go
    Cool down
    Mobility
    Post results

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