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Competitive Fitness 10.05.15

5
Oct

Competitive Fitness 10.05.15

Prep WorkSame as GF

Workout of the Day

A.

Every 2 minutes, for 8 minutes (4 sets):

(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the four sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B.

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 8 reps
Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.
C.

Four sets of:

30 seconds of Ring Dips (with a hold) @ 10X2*

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

30 seconds of Strict Chest-to-Bar Pull-Ups

Rest 30 seconds

30 seconds of Handstand Walk x Max Distance

Rest 30 seconds
*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.
D.

Four sets of:

Row 500 Meters

Rest 4 minutes
These are all out maximal efforts. Aim is to acheive maximum heart rate.
Cool Down

Mobility

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