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Competitive Fitness 08.11.14

10
Aug

Competitive Fitness 08.11.14

Prep Work
3 Rds
5 Snatch Grip DL
5 High pulls
5 Hang snatch

Workout of the Day
**Program Note – The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

This is exactly the same as last week…be better this week.

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.

Six to Eight sets of:
Run 600 Meters @ your 1600m PR pace
Rest 60 seconds

Example – If you run a 7-minute mile (1:45/400m), you should be aiming to run 2:35 to 2:40 for each 600 meters.

Cool Down
Mobility
Post results

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4 Responses

  1. Haines

    Prep Work
    3 Rds
    5 Snatch Grip DL
    5 High pulls
    5 hang snatch

    A.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM
    I did a few sets at 95 and then the last 5 sets at 135. I Was having a little trouble with the not moving my feet part. But the high hang felt great.

    B. I used 225 for my 5 sets
    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

    C. Sets 7 and 8 felt pretty good:) BS are getting better every time!! Finally!
    Back Squat
    *Set 1 – 6 reps @ 60% 205
    *Set 2 – 4 reps @ 70% 240
    *Set 3 – 2 reps @ 80% 275
    *Set 4 – 6 reps @ 70% 240
    *Set 5 – 4 reps @ 80% 275
    *Set 6 – 2 reps @ 90% 305
    *Set 7 – 6 reps @ 80% 275
    *Set 8 – 4 reps @ 80% 275

    Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

    D.
    Every minute, on the minute, for 15 minutes:
    Minute 1 – 45 seconds of Strict Handstand Push-Ups
    (if you don’t have strict HSPUs, sub L-Seated DB Presses)
    Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
    Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

  2. Tina

    I did optional conditioning first.

    8 rounds of 600 meters

    3:39, 3:05, 3:22, 3:19, 3:24,3:24, 3:20,3:18

    Total time with rest was 34:01

    A) I used 85 for all sets. I didn’t not move my feet for either. For the snatch my right heel kept coming up…grrrr!

    B) I used 135 for snatch DL

    C) 145,170,190,170,190,215,190,190 …I didn’t go up at all because I failed some reps last week. I made it through all reps this week. My son asked me “mom isn’t that heavy?” Yes,yes it is 🙂 I tried to explain to him the importance of percentages…he thought I was crazy 🙂

    D) 35lb kb I have been using the 35s lately and they are heavy…about 5-7 reps per round

    Row went a little heavier 105 …8 reps each round

    Green band for glute ham raises …about 5-6 each round …feel bad because Marcos and Brended have to hold my band each time and it interupts class…can we spring for one GHD I know they are expensive 🙁

  3. sandra

    A: Every two minutes (4sets):
    High Hang Snatch pull with No Foot Movement @ 65-75% of 1-RM Snatch
    No turnover shoulder. Worked on high pull kept stepping back on left foot.
    Every 2min kb ×10 swings for 16min 8 sets.
    Warmed up to use 55lb kbs. Worked on quick hips

    B.
    Every 2 minutes, for 10 minutes (5 sets):
    4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
    (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS) 125

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% 150
    *Set 2 – 4 reps @ 70% 160
    *Set 3 – 2 reps @ 80% 170
    *Set 4 – 6 reps @ 70% 170
    *Set 5 – 4 reps @ 80% 180
    *Set 6 – 2 reps @ 90% 190
    *Set 7 – 6 reps @ 80% 180
    *Set 8 – 4 reps @ 80% 180

    D.
    Every minute, on the minute, for 15 minutes:
    Minute 1 – 45 seconds of push ups from plank from rings
    Minute 2 – Bent-Over Barbell Row x 10 reps @ 21X0 45lbs
    Minute 3 – Glute-Ham Raises x10 reps @ 3011

    1. sandra

      Brenden asked if I was missing anything. A little more core a little more low back specific strengthening. Also some either single arm dumbell bench tricpet extensions bicep curls. Look up trx training because we could use the rings for it. To do big movement s can we forcus on the muscles that are used to perform them by strengthen ing them. Please=eee

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