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Competitive Fitness 09.01.14

31
Aug

Competitive Fitness 09.01.14

**Reminder** We will only be open 9,10, and 11 on Monday.

Prep Work
2 Rds
3X Snatch pulls
3X High pulls
3X Muscle snatch
3X OHS
3X Snatch drops
3X Full snatch
*Similar to a Burgener WU, focus on your speed with the bar and being tight on your positions.

Workout of the Day
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Build over the course of the six sets to your heaviest drop snatch.

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

(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

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.

Five to Six sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 60 seconds

Note splits…and whether you were able to maintain your 1600 meter pace throughout.

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