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Competitive Fitness 6-15-15

15
Jun

Competitive Fitness 6-15-15

Prep WorkSame as GF
Workout of the Day

A.

Four sets of:

Pause Front Squat @ 24X1 + 2 Front Squats

Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.
B.

Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.

Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 3-5% more than you used last Monday
D.

Four sets of:

Jumping Lunges with Barbell x 20 reps

(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

Rest 45 seconds

Strict Weighted Pull-Ups x 6-8 reps

Rest 45 seconds
Optional Additional 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 at least 3-4 hours prior to or after today’s primary work.
Five sets of:

Run 600 Meters @ 85-90% effort

Walk 200 Meters
 
Cool Down

Mobility

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1 Response

  1. Sandra

    A.

    Four sets of:

    Pause Front Squat @ 24X1 + 2 Front Squats
    155 165 175 190
    Held 190 4 second only able to perform 1 rep front squat at 190 failed 2nd attempt couldn’t get out of squat.
    Rest 2 minutes
    Goal is to match or improve on the four heaviest loads used last Monday.
    Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.
    B.

    Every two minutes, for 16 minutes (8 sets):

    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    75lbs
    C.

    Every 90 seconds, for 9 minutes (6 sets):

    Back Squat x 10 reps
    Not bellow parallel with green band around knees focused on glute firing
    155lbs for 6 sets.
    D.

    Four sets of:

    Jumping Lunges with Barbell x 20 reps

    (back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)

    Rest 45sec each round
    First 2 rounds 35 lb bar
    Hip did ok so
    Last 2 rounds used 55lb bar

    5x 12 glute ham raise on bench bar focus on glutes firing.

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