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Competitive Fitness 08.31.15

31
Aug

Competitive Fitness 08.31.15

Prep work2X30 Banded lat stretch

2X10 wall facing squats

2X10 pass throughs
Workout of the Day

A.

Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311

Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.

Every 2 minutes, for 20 minutes (10 sets), of:

Snatch from Blocks x 1 rep

(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

C.

Three sets of:

Kettlebell Skull Crushers x 10-12 reps

Rest as needed

*Bamboo Bar Overhead Static Hold x 60 seconds

(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)

Rest as needed

Towel Pull Ups x 8-10 reps @ 21X1

Rest as needed

D.

Four sets for times of:

60/40 Calories of Assault Bike

25/20 Ring Push-Ups

Rest 2 minutes

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

1 Response

  1. Sandra

    Prep work2X30 Banded lat stretch

    2X10 wall facing squats

    2X10 pass throughs
    Workout of the Day

    A.

    Five sets of:

    Narrow-Grip Overhead Squat x 3 reps @ 3311

    Rest 2 minutes betweEn warmed up with 95lb
    Used 105lbs for all sets.

    B.

    Every 2 minutes, for 20 minutes (10 sets), of:

    Snatch from Blocks x 1 rep
    This was a weird position brand new for me. So I stayed at 95. My turnover at higher weight was not good or fast.

    (set the blocks at knee height)

    Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

    C.

    Three sets of:

    Kettlebell Skull Crushers x 10-12 reps used 45lb bar instead

    Rest as needed

    *Bamboo Bar Overhead Static Hold x 60 seconds

    (Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)

    Rest as needed

    Rest as needed

    D.

    Four sets for times of:

    60/40 Calories of Assault Bike

    25/20 Ring Push-Ups
    18:42 for time I missed the 2 minute rest period instructions.
    Rest 2 minutes

    *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

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