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Competitive Fitness 07.07.14

6
Jul

Competitive Fitness 07.07.14

Prep work
Same as General

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 early in the day, at least 3-4 hours prior to today’s primary work.

Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

5 Responses

  1. Jonathan Douglas

    Prep work
    Complete, unremarkable

    Workout of the Day
    A.
    Wasn’t able to get to the 315 from last week, stayed at 305 I do believe.

    B.
    Two weeks in a row, Snatch and I were not friends … barbell won. Stayed around 135, bumped up to 185, missed a couple Hangs, didn’t fret too much at missing the full. bumped down to 165.

    C.
    Stayed at 275 … legs had no juice this morning

    D.
    completed, didn’t go for time, got all lunges at 95, second rd of pull-ups, able to hit 10 butterfly-ish looking pull ups.

  2. Tanya GL

    Workout of the Day
    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat

    Used 165. These felt better than I thought they would.

    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

    75, 75, 80, 80, 85, 85

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

    195. These sucked. In the fourth set (?) went on my toes on the first rep and had to bail. Was able to finish them.

    D.
    Three rounds for time of:
    20 Overhead Walking Lunges (95/65 lbs)
    15 Pull-Ups

    These sucked my legs were done. Amazingly my upper body was fine. 9:01

    Would have LOVED to do the row but ran out of time. 😉

  3. jramos1808

    A. Hit 250
    B.Did heavy pulls taking one more week off snatch work. Worked up to 245
    C. 250
    D. 6:21 #75 did first round unbroken on lunges then 10,10 for next 2 rounds
    C. 4 rounds 6:30-6:50 pace. It was slow. I was tired 🙁

  4. Did the conditioning first and wowzers that sucked in a good way i guess…
    Averaged 1:54 for all of them but 1 at 1:56 for my 500 pace came out of times at 5:43, 5:42, 5:44, 5:48, 5:42

    Did the rest in the PM.
    A.Fs tweaked my knee and ankle playing Bball last friday so just stayed light at 185
    B. on accident did 165 instead of 175 but did an extra 3 sets at 175 in the end. Should of been pulling prob 185ish
    C.BS all at 275. happy about that haven’t squatted that much on BS in a while.
    D. 5:41 at 95. could of gone fast just too dang hot!
    Mob for hamstrings for cool down

  5. Workout of the Day
    A.
    Every minute, on the minute, for 6 minutes:
    Full + Quarter Front Squat
    used 245lbs. didn’t see to go up from last week, whoops

    B.
    Every two minutes, for 12 minutes (6 sets):
    Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

    built up to 185 within 6 sets. i am assuming i was suppose to use 80 85% for all 6 sets but that wasn’t happening. These emoms are hard.

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

    used 315. this beat me up, but managed to get all 5 sets

    D.
    Three rounds for time of:
    20 Overhead Walking Lunges (95/65 lbs)
    15 Pull-Ups

    have no idea on time. Tina and Tanya pretty much started verbally abusing me and broke me down and built me up, haha. They think i am super human and didn’t want to let me rest. I think it was user 6:30.

    Five sets of:
    Row 1500 Meters @ 80% of your 500m pace
    Rest 4 minutes

    Done kept it about 2:00 min pace rowed at a 7

    Good day overall.

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