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Competitive Fitness 10.06.14

5
Oct

Competitive Fitness 10.06.14

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 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

D.
Three sets of:
Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45 seconds
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.

Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes

Cool Down
Mobility
Post results

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2 Responses

  1. sandra

    .
    Every 45 seconds, for 18 minutes (8 sets of each) perform the following: warm up 65 75 85
    Interval 1 (45s) – Snatch 85lbs Balance x 1 rep
    Interval 2 (90s) – Hang Snatch 85lbs x 1 rep
    Interval 3 (135s) – Snatch 85lbs x 1 rep

    Perform all movements at 80% of your 1-RM Snatch.

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 4 reps @ 65lbs

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    3 Muscle-Ups bar mu used small red band
    6 Ring Dips
    12 Kettlebell Swings (32/24 kg)
    4 rounds
    D. At home
    Three sets of:
    Weighted Hip Extension x 8-10 reps @ 2013 25lb DB
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 25lb DB
    Rest as needed
    Weighted Plank x 45 seconds
    Rest as needed 25lb plate

    Arms later at home. 35 lb bar curls 4×25, banded tricept ext 4×25 banded hammer curls 4×25 banded tricept pull downs 4×25 banded preacher curls 4×25 banded bicepts curls 4×25 light deltoid raises 3×25 hammer hold deltoid raise arms forward at 45 degrees 3×25
    banded lat pull downs palms forward 2×25 lat pull downs palms facing backwards 2×25 bands revers flys 2×25 banded “Y”s 2×25.

  2. A.
    Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
    Interval 1 (45s) – Snatch Balance x 1 rep
    Interval 2 (90s) – Hang Snatch x 1 rep
    Interval 3 (135s) – Snatch x 1 rep
    Perform all movements at 75-80% of your 1-RM Snatch = 90#

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 4 reps @ 85-90% = 80#

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    3 Muscle-Ups = 6 belly-to-bar pull ups
    6 Ring Dips = hold at bottom position 15″, red spaghetti band
    12 Kettlebell Swings (32/24 kg) = 24kg
    = 2 + 3 swings

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