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Competitive Fitness 07.14.14

13
Jul

Competitive Fitness 07.14.14

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X10 Walking high kicks


Workout of the Day

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

Build over the course of the five sets to today’s heavy double.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

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

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

OPTIONAL Additional Conditioning Session
Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

Cool Down
Mobility
Post results

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3 Responses

  1. sandra

    .
    Five sets of:
    Front Squat x 2 reps
    Made a goal of 180.
    145
    155
    165
    175
    180 did it good pace out of the hole. Happy happy should have done 185. Strength is coming back.
    Finally
    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Cleans x 1 rep
    95
    105
    110
    115
    120
    125
    130
    135
    145
    150

    It was wway too hot at the y poor airfloow. I called it good feeling light headed and over heating.

  2. Chela

    A) front Squats
    2 reps of ea 85,95,105,120 & 130
    B) snatches
    40,50,55,55,60,65,65,70,70,
    70
    C) Back Squat
    110,120,130,140,150
    D) 8 min AMRAP
    2 rounds plus 8

  3. Prep Work
    done

    Workout of the Day
    A.
    Five sets of:
    Front Squat x 2 reps
    Rest as needed
    got 315 better then last week. I only got 315 once

    B.
    Every 90 seconds, for 15 minutes (10 sets):
    Snatch x 1 rep

    got up to 210

    C.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 5 reps all at 325lbs this was the hardest part

    D.
    Complete as many rounds and reps as possible in 8 minutes of:
    10 Kettlebell Snatch Right Arm (24/16 kg)
    10 Overhead Walking Lunges with Kettlebell
    10 Kettlebell Snatch Left Arm (24/16 kg)
    10 Overhead Walking Lunges with Kettlebell
    10 Chest-to-Bar Pull-Ups

    Got 2 rounds and my back starting acting up so just did 20 lunges and 10 c2b pull ups, got 2 more rounds, 3 reps shot of finishing 3. c2b were feeling way better.

    Marcos

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