Tuesday 23/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
5 minutes on machine of choice
5-10 mins: OH Mobility (coach choice)
10-15 mins: Workout Specific Prep
2-3 sets:
30 sec row (increase pace every 10 secs)
3-4 burpees to 6" target
Rest 90 seconds
B. Strength Complex
3 alternating sets of:
B1. Barbell Bench Press
Set 1: 3-5 reps @ 73%
Set 2: 3-5 reps @ 78%
Set 3: 3-5 reps @ 83%
Rest 2 minutes
B2. Plyometric Push-Ups
3 reps
Focus on speed/power
Rest as needed for full recovery
B3. Mixed Grip Strict Pull ups
6-8 reps/side
Rest 2 minutes between sets
C. Conditioning Circuit
EMOM for 21 - minutes (7 set) :
M1: 10-15 calories Row
M2: 10-15 Burpees to 15cm above reach target.
M3: Rest 1 minute
Feel: This will be intense, but the 1-minute rests between intervals will allow for high effort each interval.
Extra Credit - Gymnastics - Toes to Bar Skill
Option 1: Got None
Test: AMRAP Unbroken TTB without double swing
TTB Technique:
Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
Accumulate 3 sets of 5 arch to knee tuck (same arch position, bring knees to hip height in front swing, keep legs straight in back)
Accumulate 3 sets of 5 TTB with straight legs in arch (bend knees to touch toes to bar if needed)
Accumulate 3 sets of 5 TTB with straight legs and looking straight ahead (not at the bar)
Ensure straight leg position in arch on all steps.
Option 2: Got Some
1x AMRAP (-3): Unbroken TTB
For Time: 12-10-8-6-4-2 Unbroken TTB (log time)
Competition
A. Warmup
0-5 mins: General Warmup
5 minutes on machine of choice
5-10 mins: OH Mobility
10-15 mins: Workout Specific Prep
2-3 sets:
30 sec row (increase pace every 10 secs)
3-4 burpees to 6" target
Rest 90 seconds
B. Double Pull Strict Legless Rope Climb
4-6 sets:
Rest 2 minutes between sets
1-2 complexes/side each set
C. Strength Complex
3 alternating sets of:
C1. Barbell Bench Press
Set 1: 3-5 reps @ 73%
Set 2: 3-5 reps @ 78%
Set 3: 3-5 reps @ 83%
Rest 2 minutes
C2. Plyometric Push-Ups
5-7 reps
Focus on speed/power
Rest as needed for full recovery
D. For Quality
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
Incline Bench
Strict Toes to Bar
Strict Ring Dips
Time Cap: 12 minutes
E. Rowing Drill (Optional)
6 sets:
Rowing pick drill with 5 strokes in each position
Rest 1 minute between sets
F. Conditioning Circuit
6-10 sets:
15/12 calories Row
15 Burpees to 6" touch
Rest 1 minute between sets
Rest 3-4 minutes half way if needed
maintain intensity
Feel: This will be intense, but the 1-minute rests between intervals will allow for high effort each interval.
G. Extra Credit: Pistol Work
Pistol Warm-Up
Pole Assisted Single Leg Iso Hold
30 sec/side x 2 sets
Rest as needed
3 Sets, each for quality:
6 Single Leg Deck Squats/Leg
Rest 15 seconds
12 Unbroken Pistols @ 22x1
Rest as needed
