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Competitive Fitness 12.09.13

8
Dec

Competitive Fitness 12.09.13

**Notes From Coach B-** If you are competing in this weekends competition please train smart. Complete only one section of the training below, Pick which ever you feel would be most beneficial for you as an athlete.  You will be squatting, that is the only portion I ask you do not attempt.

 

Prep work:
2Rds of
50Ft squat and walk
10 Pass throughs

 

Olympic Lifting:

6 Sets of
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

4 Sets of
Snatch Balance x 1 rep
Rest 2 minutes

For snatch balance you will use a dip and a drive with the movement of the feet.

 

Strength:

Back Squat
1 – 5 reps @ 75-80% of 1-RM
2 – 3 reps @ 85-90%
3 – 1 rep @ 90-95%
4-6 – 8 reps @ 70-80%

**Rest 2 minutes between sets.**

 

WOD:

Complete for time
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

 

Cool down:

Mobility

Post Results to “Leave A Reply” Section

7 Responses

  1. MR

    Olympic Lift:

    snatch failed the high hang at 185
    Snatch balance hit 205

    Squats:
    285×5, 325×3, 355 failed.. 265×8, 265×8,275×8…

  2. Susana Ramos

    6 set of mid & high snatches: 75 pounds, worked on technique
    4sets of snatch balance: worked up to 85 pounds
    Back Squat: 5rep 80%=155 pounds
    3 rep 90%= 160
    1 rep 95%= 165
    8 rep 80%= 155
    Endurance: 50 du, 5 ring muscle up progression ( blue band), 40 du, 4 muscles up, etc TIME: 12:20

  3. snatch complex,135,155,185 F#2,185,205 F#2,205F#2
    Snatch balance stayed light 135,155,185,205 Felt very fast on the last
    squat % off of 405 just about passed out on the first set of 8@295 and went down to 385 to survive.
    Wod not my fastest but the muscle up is feeling better and better. didn’t miss a single one

  4. sandra

    6 sets snatch dead lift cycle 65,75,85,85,90,90.
    4×1 snarch balance 55,65,85,90.
    Squats: 5 at 165, 175, 185. ×8 at 165lb.
    Wod 12:35 mu with green band. Then attempted two mu almost there.

  5. Tanya GL

    Snatch-kept it light and worked on technique 55-75lbs. Finally feeling better again.
    Snatch balance up to 85.
    Squats 5@185
    3@205
    1@220
    3×8@185 (Better than last week. All the first reps were at the same weights but my sets of 10 were at 176, 165, and 155.)
    Tina did the same weights for the squats and won’t be making excuses for next week. 🙂
    WOD-Didn’t get a time. Started with the thicker green ban was able to move to a thinner blue one. Felt stronger than last week. 🙂

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