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Competitive Fitness 07.06.15

6
Jul

Competitive Fitness 07.06.15

Prep WorkSquat prep of your choice 5-8min
Workout of the Day

A.

Every minute, on the minute, for 6 minutes:

Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
B.

Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C.

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

Back Squat x 5 reps @ same load you used last Monday
D.

Three rounds for time of:

20 Overhead Walking Lunges (95/65 lbs)

15 Pull-Ups
Optional Additional Conditioning 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.
Five sets of:

Row 1500 Meters @ 80% of your 500m pace

Rest 4 minutes
Cool Down

Mobility

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1 Response

  1. Sandra

    A.

    Every minute, on the minute, for 6 minutes:
    Did 8% 185 hard b had me drop to 180 I said that would still be hard so after he saw my form he agreed and said drop to 175#

    Full + Quarter Front Squat
    Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
    B.

    Every two minutes, for 12 minutes (6 sets):
    85# form form form ugh man I wish this lift would get better

    Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
    C.

    Every 2 minutes, for 10 minutes (5 sets):
    B made sure again I followed % for my one rep max. 185 all reps I focused on tight core breathing and equal hips and pressure through my legs.
    Back Squat x 5 reps @ same load you used last Monday
    D.
    So happy I was able to finally do this without leg pain.
    Three rounds for time of: 11:10
    All lunges unbroken.
    Pull ups first round unbroken
    second did 10 then 5
    Last round I did 7 4 4 man my arms were tired and my kip stunk.

    20 Overhead Walking Lunges (95/65 lbs)

    15 Pull-Ups
    Optional Additional Conditioning Session

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