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Competitive Fitness 07.22.14

21
Jul

Competitive Fitness 07.22.14

Prep Work
3 Rds
45/35
5 Push press
5 BTN(Behind the kneck) Push press
5 Split jerk
5 BTN Split Jerk

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.
Compare to June 10, 2014

Cool Down
M
obility
Post results

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2 Responses

  1. Am I The only one that did the competitive workout today??? or part of it I should say!

    A. Worked up to 275 and missed it Signed up for an oly meet in a 2 weeks so worked on my front rack jerk and got up to 275 and stopped Coached some classes then got back on the front rack
    Hit 265X2 and 300X1 and failed 315X2 matched an old PR but made it look a lot better then before. This injury was a good time to fix a lot of my mechanics.

  2. Done

    Workout of the Day
    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Jerk from Behind the Neck x 1 rep
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

    worked up to 295, failed 315 x2

    B.
    Strict Overhead Press
    * Set 1 – 5 reps @ 80-85%
    * Set 2 – 4 reps @ 85-90%
    * Set 3 – 3 reps @ 90-95%
    * Set 4 – 2 reps @ 95-98%
    * Set 5 – 1 rep @ 100-105%
    Rest 2-3 minutes between sets.
    hit 185
    C.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs)
    20/15 Ring Dips (ladies, 15 reps)
    Run 400 Meters

    this sucked first round 5:28.
    2nd 5:30…. scaled it down to 6 snatches and 15 ring dips
    same for the other ones.

    this sucked.
    Marcos

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