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Competitive Fitness 09.08.14

7
Sep

Competitive Fitness 09.08.14

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.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%

D.
Five rounds for time of:
6 Squat Snatches (135/95 lbs)
12 Overhead Walking Lunges (135/95 lbs)
12 Chest-to-Bar Pull-Ups

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.

Two sets of:
Run 400 Meters @ your 1600 meter PR pace
Rest 4-5 minutes

and then…

For time:
Run 1600 Meters

Today’s your day to set a new 1600 meter PR.

Followed by…8-10 minutes of cool down pace running.

Cool Down
Mobility
Post results

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3 Responses

  1. Rema Imperial

    I only did the Prep work, WOD: B 55#,65#,70#, 75#, 80#, 85#, 90#(PR) and WOD C: 110#, 130#, 145#, 150#, 155#, 165#, 175#, 180# (PR). Thanks to Coach B and Coach Marcos for always watching my form and teaching me the correct techniques. I’m glad to be back!!:)

  2. Marcos

    Snatch – heavy single- hit 215 tweeked my back got under 225 stayed in the whole for a bit back didn’t allow me to get up. Called it

    Did some bench later hit 245lbs for 3

    Hopefully back feels better tomorrow

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