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Competitive Fitness 10.20.14

19
Oct

Competitive Fitness 10.20.14

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 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep

Perform both movements at 85-90% of your 1-RM Snatch.

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

(Compare results to 9-01-14)

D.
Three sets of:
Barbell good mornings 95/65 X8 @ 2111
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45-60 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.

For times:
Run 2 Miles (3200 Meters) @ 85% of your 1600 meter PR pace

Rest 3 minutes
Run 1 Mile (1600 Meters) @ 85-90% of your 1600 meter PR pace

Cool Down
Mobility
Post results

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2 Responses

  1. A.
    Every minute, on the minute, for 20 minutes:
    Minute 1 – Hang Snatch x 1 rep
    Minute 2 – Snatch x 1 rep
    = 2 rounds @ 95# + 8 rounds @ 100#

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 2 reps @ 93-98%
    = 90#

    C.
    “The Quick and the Dead”
    Three rounds for time of:
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups = 3 negatives
    6 Overhead Squats (185/125 lbs) = 105#
    = 11:46

  2. Cash

    A. I’m still working on snatch movements with shoulder mobility … Started with 15lb bar and did hang snatch and full split snatch EMOM for 20 min. Built up to 75lbs… Feeling ok 🙂

    B. Strict shoulder press at 70lbs for 6×2… Could have gone heavier but being careful

    C. 12 T2B as singles, first time since surgery… Scary but ok 🙂
    9 OH KB press with 12kg
    6 OH squats at just 35 lbs.
    Very challenging 🙁

    D. 3 rounds
    55lb good mornings
    35 lb DB rows
    35 lb weighted plank for
    60 sec

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