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Competitive Fitness 08.18.14

17
Aug

Competitive Fitness 08.18.14

Prep Work
2X25′ Squat and walk
2X10 Wall facing squats
2Rds of
5 Muscle snatch
4 Power snatch
3 Full snatch

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B.
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 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

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 sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds

Cool Down
Mobility
Post results

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5 Responses

  1. 75 on MS
    115 on PS
    135 on FS

    Started at 135 up to 205 on the back squats.

    Been working on kipping pull ups with no band. Got 5 in a row 3x today.

  2. Tina

    A) muscle snatch

    65,75,85,85,85

    Power snatch
    85,95,100,105,105

    Snatch

    105,105,85,85,85

    I dropped weight to work on technique…it was just me so Marcos gave me some help.

    B) 6 @145
    4@160…I messed up on my bar math …was supposed to be 170
    2@180 was supposed to be 190 messed up again
    6@170
    4@190
    2@215
    4@205
    4@205

  3. sandra

    Workout of the Day
    A.
    Every two minutes, for 10 minutes (5 sets):
    Muscle Snatch x 1 rep with 25 kbs

    immediately followed by…

    Every two minutes, for 10 minutes (5 sets):
    Power Snatch x 1 rep 25lb kbs

    immediately followed by…

    Every two minutes, for 10 minutes (5 sets):
    Snatchhigh pull x 1 rep
    (building over the course of the 5 sets to a heavy single)
    95, 105, 115, 125, 135
    B.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 60% 165
    *Set 2 – 4 reps @ 70%175
    *Set 3 – 2 reps @ 80%185
    *Set 4 – 6 reps @ 70% 175
    *Set 5 – 4 reps @ 80% 185
    *Set 6 – 2 reps @ 90% 190
    *Set 7 – 4 reps @ 85% 185
    *Set 8 – 4 reps @ 85% 185

    C.
    Complete as many rounds and reps as possible in 12 minutes of:
    6 Strict kb press
    12 Heavy Russian Kettlebell Swings 56lbs

    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 sets of:
    Run 800 Meters @ your 1600 meter PR pace
    Rest 90 seconds
    3:14 3:30 3:50 4:14 4:14 4:13
    Im so pooped for some readons my legs were really heavy today.

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