Monday - 19/08/2024
FitneSS
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
The Lizard Stretch x 60sec/side
Russian Baby Makers x 10
OH Mobility x 30sec each
Snatch Warm-Up (5-10 mins)
Snatch Warm-up x 5 reps each
Workout-Specific Prep (10-15 mins)
2-3 sets of:
30 sec Assault Bike (increase pace every 10 secs)
3-4 Power Snatches
10-15 Double Unders
3-4 Wall Balls
Rest: 90 secs on an easy bike
B. Back Squat
Set 1: 6 reps @ 80%
Set 2: 3 reps @ 90%
Set 3: Max reps @ 95% (AMRAP -1)
Rest as needed between sets.
C. Snatch Complex (6 mins)
Every 3 mins for 6 mins (2 sets):
2 Snatch Grip Romanian Deadlifts
2 Hang Squat Snatches
2 Hang Snatch Pulls
Notes:Perform with a tough weight for each set
Small weight increases each set, aiming for a final complex at 9/10 RPE
D. Metabolic Conditioning (12 mins)
Every 3 mins for 12 mins (2 rounds):
Minutes 1-3:
M1: Assault Bike: 12/8 calories
M2: 12 Power Snatches @ 35/25 kg
M3: 35 Double Unders or speed steps
Minutes 4-6:
M4: Assault Bike: 12/8 calories
M5: 15 Wall Ball Shots @ 9/6 kg
M6: 35 Double Unders or speed steps
E. Extra Credit - Accessory Work
2 Alternating Sets of:
E1. 10 Natural Knee Extensions
Slow and controlled
Rest 10 secs
E2. Foot Elevated Single-Leg Straight Leg Iso Hold (30 secs)
Split into 10/10/10 sec holds
Rest 5 secs between each hold
Rest as needed after each set
Competition
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
The Lizard Stretch x 60sec/side
Russian Baby Makers x 10
OH Mobility x 30sec each
Snatch Warm-Up (5-10 mins)
Snatch Warm-up x 5 reps each
Workout-Specific Prep (10-15 mins)
2-3 sets of:
30 sec Assault Bike (increase pace every 10 secs)
3-4 Power Snatches
10-15 Double Unders
3-4 Wall Balls
Rest: 90 secs on an easy bike
B. Snatch Complex (9 mins)
3-4 sets:
Every 3 mins for 9 mins (3 sets):
2 Snatch Grip Romanian Deadlifts
2 Hang Squat Snatches
2 Hang Snatch Pulls
Notes:
Perform each set with a challenging weight
Small weight increases each set, aiming for a final complex at 9/10 RPE
C. Squat Clean Intervals (4 mins)
12-15 sets:
Every 20 secs for 4 mins (12 sets):
1 Squat Clean @ 75%
Notes:
If you fall off pace, stop & rest 2 mins, then continue where you left off
If you start failing excessively, reduce to 70% or stop the workout
D. Back Squat
Set 1: 6 reps @ 70%
Set 2: 6 reps @ 80%
Set 3: 3 reps @ 90%
Set 4: Max reps @ 95% (AMRAP -1)
Rest as needed between sets.
E. Accessory Work
2 Alternating Sets of:
E1. 10 Natural Knee Extensions
Slow and controlled
Rest 10 secs
E2. Foot Elevated Single-Leg Straight Leg Iso Hold (30 secs)
Split into 10/10/10 sec holds
Rest 5 secs between each hold
Rest as needed after each set
F. Metabolic Conditioning (18 mins)
Every 3 mins for 18 mins (3 rounds):
Minutes 1-3:
Assault Bike: 12/8 calories
12 Power Snatches @ 35/25 kg
35 Double Unders
Minutes 4-6:
Assault Bike: 12/8 calories
15 Wall Ball Shots @ 9/6 kg
35 Double Unders
Notes:
Adjust reps to maintain a hard effort but stay under 1:45 per set
G. Extra Credit Part 1: Ring Swing Practice
4-8 sets:
1 "max-effort" ring swing + open hip front swing WITH aggressive pull to shoulders
Rest as needed between sets.
Video Reference: Max Effort Swing + Open Hip Front Swing With Pull To Shoulders
H. Extra Credit Part 2: SkiErg and Ring Muscle-Ups
2-3 Sets:
SkiErg 1 min @ 5k effort
10 sec transition
35% AMRAP Unbroken Ring Muscle-Ups (UB RMU)
Rest 3 mins between sets
Goal: Fastest time to perform each set unbroken (UB)
Video Reference: Muscle-Up
I. Extra Credit Part 3: Weighted Ring Work
2 Alternating Sets of:
I1. 1.1.1 Weighted Ring Dips
No rest
I2. Weighted Ring Support Hold (30 secs)
