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Competitive Fitness 10.13.14

12
Oct

Competitive Fitness 10.13.14

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 minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

C.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.

Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

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

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

Cool Down
Mobility
Post results

Rest 3 minutes

(Goal is to run these slightly faster th

an last week’s pace.)

4 Responses

  1. Tina

    A) 85-95-105-105-105-105-105

    B) 80…tried 85 but failed after rep number 2 on second set.

    C) used 105lbs …dips did not feel because my chest area was sore from Saturday’s dips. Made it through the 6s.

    Skipped D

    Thank you Margaux for running with me and not ditching me 🙂

    Total time was 45 something

    1) 19:13 I think
    2) 22 something

  2. A.
    Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
    Minute 1 – Snatch Balance x 1 rep
    Minute 2 – Hang Snatch x 1 rep
    Minute 3 – Snatch x 1 rep
    Perform all movements at 80-85% of your 1-RM Snatch.
    = 90#

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 3 reps @ 88-92%
    = 85#

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    2 Ring Dips w/Pause @ 1112 = scaled to kipping dips
    2 Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 95#
    = 2 + 2 + 4 + 4 + 6 + 6

    Two sets of:
    Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
    = 19:13
    = 23:13

  3. sandra

    Prep Work 35lb bar
    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 minute, on the minute, for 21 minutes (7 sets of each) perform the following:
    Minute 1 – Snatch Balance x 1 rep
    Minute 2 – Hang Snatch x 1 rep
    Minute 3 – Snatch x 1 rep

    Perform all movements at 80-85% of your 1-RM Snatch. 95lbs

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 3 reps @ 88-92%
    75lbs

  4. Joe

    A) 80% was 205 and that’s what I used the whole 21 minutes. Snatch balance felt good, snatch felt good, hang snatch was Slow! But figuring out technique and things to make the lift better.

    B) Did all the shoulder press sets at 135, felt strong today.

    C) Started the workout backwards with the lunges first on accident. The lunges felt super solid, was getting a smooth transition finally. Ring dips felt fine but were tough, that 2 second pause always gets me. Got 12 lunges and 1 dip.

    D) Ended up doing the running for today’s optional conditioning. First 2 miles were slow, about 65-70% ending at 16:30. Next two miles felt great! Ran at about 80-85% and finished at 13:35!

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