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Competitive Fitness 10.17.14

16
Oct

Competitive Fitness 10.17.14

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 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 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

C.
Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs)

Scale as needed…you should have at least 30 seconds of rest before you start your next set.

Cool Down

Mobility
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1 Response

  1. Tina

    A) 65-75-85-85-95-95-105-105-115-115

    B) 115-115-130-130-140-145-150F-145

    C) 400 meter row
    10-8 chest to bar per round…last round did 15
    5 push press at 105

    Had to scale reps back and was having about 15 seconds to spare to get back to the rower.

    Was happy that I was able to string about 4 chest to bars together each round. I haven’t been able to string chest to bars for awhile.

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