Competitors – Week of 11/3

If you aren’t sure how to fit this work into your week, ask a coach.

Unless otherwise specified, you can drop the bar between reps if you want. When it’s specified that you shouldn’t drop the bar, we are working on grip strength and being comfortable working with that weight in a workout where you would want to get as many reps as possible without dropping the bar. Where it is not specified, meaning you can drop the bar, you are just working on hitting that weight consistently. For example – 2×2 snatch @ 80% means you snatch, drop the bar, reset immediately (don’t allow your muscles and CNS to rest), and snatch that weight again. THEN you rest and recover as much as needed. Then you snatch that weight again, drop the bar if you want, and hit that same weight again with good form. Consistency is important. We are also testing your threshold to see how heavy we can get, relative to your 1 rep max, before your form breaks down to the point that you are no longer successful. Then we can work on increasing your threshold.

Every rep in your strength work should be perfect. If your form is breaking down, lower the weight. You don’t want to just lift as much weight as you can with crappy form. You want to lift heavy weight with perfect form so that you can lift heavy weight for the next 20+ years.

Snatch Press Complex: 5×1
1 Rep = 2 Snatch Grip Push Press + 1 Snatch Balance

x HSPU EMOM for 6 minutes where x = lowest number from max UB HSPU from 2 weeks ago

8×3 Push Press @ 60% of 3RM

AMRAP in 3 minutes: Box Jumps (24″/20″) – step ups are allowed – use any method you want to get as many reps as you possibly can (think Open workouts)
Rest as much as needed
Repeat. Goal is no more than 5 rep deviation

3×8 Bent Over Rows (heavy but perfect)

Max Effort 1 mile run

Ring Dips EMOM for 6 minutes where x = lowest number from max UB Ring Dips from 2 weeks ago

Bench Press:
7×1 @ 85% of 1RM

Squat Clean:
3×1 @ 70%
2×2 @ 75%
3×2 @ 80%


Squat Snatch:
3×1 @ 70%
2×2 @ 75%
3×2 @ 80%


  One thought on “Competitors – Week of 11/3

  1. Kira
    November 2, 2014 at 7:48 pm

    there is algebra in this!!! so my math teachers weren’t lying when they said it would be useful later in life…

    Liked by 1 person

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