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Competitive Fitness 09.29.14

28
Sep

Competitive Fitness 09.29.14

Olympic Lifting class this Thursday, October 2nd  at 5:30. This will be a $15 fee. Or if you buy 10 classes up front $120.

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 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C.
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

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.

Three sets of:
Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Cool Down
Mobility
Post results

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3 Responses

  1. Haines

    B.
    Every two minutes, for 12 minutes (6 sets) of: at 135
    Strict Shoulder Press x 5 reps @ 80-85%

    C.
    “DeHart” I completed 5 rounds
    Complete as many rounds and reps as possible in 4 minutes of:
    195/135 lb Power Clean x 1 rep
    195/135 lb Thruster x 1 rep
    195/135 lb Shoulder to Overhead x 1 rep

    D.
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Single-Arm DB Row x 8-10 reps each @ 2111
    Rest as needed
    Strict Toes to Bar x 6-8 reps @ 3110
    Rest as needed

  2. sandra

    Workout of the Day
    A
    Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
    Interval 1 (30s) – Drop Snatch x 1 rep 35lbs
    Interval 2 (60s) – High Hang Snatch x 1 rep 65
    Interval 3 (90s) – Snatch x 1 rep 65lbs

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 5 reps @ 65lbs

    C.
    “DeHart”
    Complete as many rounds and reps as possible in 4 minutes of:
    195/105lb Power Clean x 1 rep
    195/105 lb Thruster x 1 rep
    195/105 lb Shoulder to Overhead x 1 rep
    =15
    D.
    Three sets of:
    Glute-Ham Raises x 10 reps @ 3011
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 25lb DB
    10lb double arm bent over flys with hands externally rotated.
    Rest as needed
    Strict Toes to Bar x 10 reps @ 3110 some toes to bar other times some what a ive 90degrees of hip flexion
    Rest as needed

    Three sets of:
    Run 2400 Meters @ 85% of your 1600 meter PR pace
    Rest 3 minutes only did 2 rounds had to leave worked on my stides

  3. Optional Additional Conditioning Session
    Three sets of:
    Run 2400 Meters @ 85% of your 1600 meter PR pace = loop + 800M
    Rest 3 minutes
    = 13:31 / 15:27 / 18:17, BRUTAL+CHAFFING.

    A.
    Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
    Interval 1 (30s) – Drop Snatch x 1 rep
    Interval 2 (60s) – High Hang Snatch x 1 rep
    Interval 3 (90s) – Snatch x 1 rep
    = just worked on actually drop snatching instead of snatch balancing, worked up to 60#

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 5 reps @ 80-85%
    = 70#

    C.
    “DeHart”
    Complete as many rounds and reps as possible in 4 minutes of:
    195/135 lb Power Clean x 1 rep = 110#
    195/135 lb Thruster x 1 rep = 110#
    195/135 lb Shoulder to Overhead x 1 rep = 110#
    = 7 Rounds

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