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Competitive Fitness 10.03.14

2
Oct

Competitive Fitness 10.03.14

**Reminder**  This Saturday, October, 4th at 8 am we will have our Fundamentals Class: We will be focusing on the variations of the beautiful movement called the SQUAT.  If you have never had an in depth class on how to squat this is for you. This will be a FREE class to members so mark your calendars and lets get our SQUAT on. Please RSVP.

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 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Cool Down
Mobility
Post results

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3 Responses

  1. Tina

    A) 65,75,85,85,85,85,95,100,105,105

    B) 90,90,105,105,115 115,120,120,130,130,135,135

    C) EMOM

    Started with 10 pull-ups then dropped to 5

    Halfway dropped weight from 75 to 65…this was a tough one

    No pain in my shoulder…we will see what tomorrow brings

  2. A.
    Every 90 seconds, for 15 minutes (10 sets):
    Snatch x 1 rep
    65-65-75-75-85-85-95-95-105(F)-105

    B.
    Every minute, on the minute, for 12 minutes:
    Front Squat + Jerk
    95-95-100-100-110-110-115-115-125-125-130-130

    C.
    Every minute, on the minute, for 24 minutes:
    Minute 1 – 30 Double-Unders + 10 Pull-Ups
    Minute 2 – 10 Burpee Box Jump-Overs (20″)
    Minute 3 – 12 Push Press (75 lbs)
    = held it together for the first 9 minutes, then it turned into shitshow

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