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Competitive Fitness 07.11.14

10
Jul

Competitive Fitness 07.11.14

‘Hardest Part is getting started”

 

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

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
Rest as needed

OPTIONAL Additional Conditioning Session
Three rounds for time of:
100 Calories of AirDyne or Rowing
Run 800 Meters

Cool Down
Mobility
Post results

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6 Responses

  1. jramos1808

    A. Built up to 255
    B. did 2 lifts and shoulder started talking to me. so I stopped
    C. Did all lunges at 145
    D. Did with 135
    Optional conditioning: 2 rounds

  2. Jonathan Douglas

    Prep Work
    … All good
    A.
    5×2 FS – 255 – 290 – 330 – 350 – 350 (really wanted to go up but happening)

    B.
    Snatch x 2 reps
    Minutes 9 through 15 I probably made one lift, enjoyed it but struggling with the snatch still)

    C.
    Legs were shot, no go

    D.
    dips ended up breaking up b/t sets of 5 and 3’s

  3. Ken

    A. Five sets of:
    Front Squat x 2 reps
    155,175,205,215,235, Fail @ 245 2X (I think it’s in my head?)

    B. EMOM Snatch x 2 reps

    Minutes 1-3 – 75#
    Minutes 4-6 – 95#
    Minutes 7-10 – 105#
    Minutes 11-15 – 125#
    Attempted 2 @ 135# ? Wasn’t happening…ERG%#@!!

    C. Front-Racked Alternating Reverse Lunges
    Skipped this. Knees are shot.

    D. Snatch-Grip Romanian Deadlift
    Used 135#. Maybe should have gone heavier? Good stretch.

    Stationary Dips x 30 reps
    Broke these into sets of 15 or 10. Still liked these.

    OPTIONAL Additional Conditioning Session
    1st round 100 cal row / 100 cal AiDyne
    2nd round knees complaining so I did 100 cal row just pulling (no legs) & 100 cal AirDyne arms only.
    No 3rd round

  4. sandra

    2X30 Table top stretch
    2X30 Couch stretch
    2X30 Soleus stretch

    Workout of the Day
    A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed

    Loads per set (by %)
    65% } 120,
    75%} 135,
    85%} 155,
    90%} 165,
    90+}175

    B.
    Every minute, on the minute, for 15 minutes:
    BENCHx 2 reps
    (reset before each rep)

    Loading suggestions:
    Minutes 1-3 – 65% 95
    Minutes 4-6 –75% 110
    Minutes 7-10 – 85% 120
    Minutes 11-15 – 85% or more
    130
    C.
    Every two minutes, for 10 minutes (5 sets):
    Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
    85lbs 1st round
    95lbs 2nd
    3rd 4th 5th 100lbs

    D.
    Three sets of:
    Snatch-Grip Romanian Deadlift x 6 reps @ 3111 95lbs.
    Rest as needed
    Stationary Dips x 30 reps performed 3×5 no band 3×5 with red band assist focused on scapular control

    OPTIONAL Additional Conditioning Session
    Three rounds for time of:
    100 Calories of AirDyne
    Run 800 Meters
    Realized it was 6:30 only did 1 round I had my kidos with me. Finished 16:39

    Im crazy I did all those things

  5. A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed

    Loads per set (by %): 65, 75, 85, 90, 90+
    hit 305 for a double and failed 315 for my 2nd rep
    B.
    Every minute, on the minute, for 15 minutes:
    Snatch x 2 reps
    got up to 185 for my last 3 sets and failed 1 of 2 for 2 sets got 2 for my last set… this was hard and a lot of reps.

    Loading suggestions:
    Minutes 1-3 – 55-65%
    Minutes 4-6 – 65-75%
    Minutes 7-10 – 75-85%
    Minutes 11-15 – 85% or more

    C.
    Every two minutes, for 10 minutes (5 sets):
    Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

    last week did 155 for all sets this week did 160.

    D.
    Three sets of:
    Snatch-Grip Romanian Deadlift x 6 reps @ 3111
    used 160 for rdls 5 lbs more then last week… skipped dips didn’t feel good on my wrist.

    OPTIONAL Additional Conditioning Session
    Three rounds for time of:
    100 Calories of AirDyne or Rowing
    Run 800 Meters

    did this at 11 before the strength stuff.
    first round 9:47 last two 10:35

    I was smoked after all this…

  6. Sarah H

    Holly Crazy- three hours later!!! The prep was good! A.) went deadly well worked up to 125lbs- that felt good and I could have done more! B.) SNATCHs love then they felt really good and I was not in my head at all- lots one set of my rhythum because people just walk in the area of my lifting- not cool— anyways got about five sets at 75- lbs solid and I feel a PR coming on still working on turning my arms a different was with armpits out! C.) lunges- 5sets- 55,60,60,65,70- felt good- Tina and Heather encouraged me to use more weight and it was good…D)- good stretch get a bit ocward – digs with bozs and green bands- arms a burning! E.) conditioning – CRAZY!!!! Completed all three rounds took everything I had- just tired- after the first one legs cramped bad- so I did some spotting and stretched- then round two and three- only round I kinda know time for is my last round 16:45-

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