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Competitive Fitness 10.27.14

26
Oct

Competitive Fitness 10.27.14

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 two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

(Compare results to September 15, 2014.)

D.
Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Optional 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.

Three sets of:
Run 1600 Meters @ 90% of your 1600 meter PR pace
Rest 2 minutes

Cool Down
Mobility
Post results

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1 Response

  1. sandra

    Workout of the Day
    A.
    Every two minutes, for 20 minutes (10 sets):
    Snatch x 1 rep
    *Sets 1-2 – 65-75%75
    *Sets 3-4 – 80-85%85
    *Sets 5-6 – 85-90%95
    *Sets 7-8 – 90-95%100
    *Sets 9-10 – 95-105%105
    stressed with my second pull. Man I wish I could work on it everyday.

    B.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep

    Loads per set . 65, 70, 75, 80, 85, 90, 95, 100

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 100lbs

    C.
    For max reps:
    90 seconds of hips to bar=15
    Rest 60 seconds
    60 seconds of hips to bar=10
    Rest 60 seconds
    30 seconds of hips to bar=5

    Note reps achieved for

    D.
    Three sets of:
    Single-Arm DB Row x 10 reps 30lbs each @ 2111

    Rest as needed
    Strict Toes to Bar x 8-10 reps @ 3110
    Rest as needed

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