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Competitive Fitness 09.28.15

28
Sep

Competitive Fitness 09.28.15

Prep Work

Same as GF
Workout of the Day

A.

This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%

(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B.

Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 10 reps
Goal is to use last week’s top weight for all three sets.
C.

Four sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

45 seconds of Double-Unders

Rest 15 seconds
D.

Four sets of:

90-second Max Calorie Assault Bike

Rest 4 minutes
*Note calories achieved in each set.

**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.

***These are all out maximal efforts. Aim is to acheive maximum heart rate.
Cool Down

Mobility

Post results

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