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Competitive Fitness 10.24.14

24
Oct

Competitive Fitness 10.24.14

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 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the five sets.

B.
Every 2 minutes, for 20 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%
*Sets 9-10 – 101+%

C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale this workout, scale your number of reps there to ensure that you can finish each set under the 10 minute cap.

Cool Down
Mobility
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1 Response

  1. tina

    A) 85-95-105-105f (95)-100

    B) 105-115-125-135-135-140-145f-145-145f-135

    I am frustrated with my jerk. My technique may not be the best sometimes but I feel like I am putting in the work.

    C) 30min 3 sets

    Round 1
    1000 meters about 4:30
    60 doubles
    30 kb swings with 53lbs
    10 kb strict press-scaled
    I forgot t2b for all the rounds and realized at the end I missed them…I made them up afterwards
    2 attempts at bar muscle ups…so close yet so far

    This was brutal. I would have cut everything in half except the row. Doing the conditioning by yourself in no fun 🙁

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