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Competitive Fitness 12.02.14

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Dec

Competitive Fitness 12.02.14

A couple dates to remember.

December 20th we will be having our Christmas Party. More info to come.

January 10th we will be having our 2nd annual in house competition. (This is for CFR members only)

Prep Work
2X10 Wall Facing squats
2X:30 Soleus stretch
2X:30 Bar Hang

Workout of the Day
A.
Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=95

(note the tempo and stick to it, positioning is more important than load here)
Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

D.
For max reps:
90 seconds of Strict Handstand Push-Ups
90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Strict Handstand Push-Ups
60 seconds of Ring Dips @ 2011
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups
30 seconds of Ring Dips @ 2011
30 seconds of Strict Pull-Ups

Cool Down
Mobility
Post results

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