Friday 26/07/2024
FitneSS
A. Warmup
0-10 mins: General warmup
5 minutes on the machine of your choice
and
10-15 mins: Workout Specific Prep if you are doing the Extra Rowing session
2-3 sets:
45 sec row (increase pace every 15 secs: easy / moderate / hard)
Rest 90 sec Rest
B. Weightlifting
3 sets: As Many Reps as possible in 2 minutes:
Clean and Jerks
Rest 2 minutes between sets
Set 1: 65% of 1RM C/J
Set 2: 70% of 1RM C/J
Set 3: 75% of 1RM C/J
C. Front Squats
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Load per set: 60%, 65%, 70%, 75%
D. Deadlift Auto Regulation
Starting at 3 reps @ 80% of last cycle’s 3RM Hand Release
Rest 45 sec, then do 4 reps
Rest 45 sec, then do 5 reps
Continue until you reach a 9/10 RPE or form/speed declines (Touch and Go allowed)
Note: If you didn’t perform last cycle’s 3RM, build to a heavy hand release triple for the day, then start the percentage work. Max of 4 sec reset between reps.
E. Extra Credit - Rowing Intervals
1-2 total sets:
Row - 100m @ Easy pace
Row - 100m @ 60min pace
Row - 100m @ 30min pace
Row - 100m @ 5k pace
Row - 100m @ 2k pace
Directly into:
60 sec GHD sit-ups
60 sec dual KB Overhead Carry @ 16/12 kg (7.5m - 25ft = 1 rep)
60 sec dual KB Power Snatches @ 16/12 kg
Rest 3 min
Competition
A. Warmup
0-10 mins: General Warmup
5 minutes on the machine of your choice
AND
10-15 mins: Workout Specific Prep
2-3 sets:
45 sec row (increase pace every 15 secs: easy / moderate / hard)
Rest 90 sec: easy row or walk
B. Weightlifting
3 sets: As Many Rounds and Reps as Possible in 2 minutes
Clean and Jerks
Rest 2 minutes between sets
Set 1: 65% of 1RM C/J
Set 2: 70% of 1RM C/J
Set 3: 75% of 1RM C/J
Note: Each rep must be completed before the 2-minute mark.
C. (Optional Part) - Front Squats
Every 2:30, for 10 minutes (4 sets)
5 Front Squats
Load per set: 60%, 65%, 70%, 75%
D. Deadlift Auto Regulation
Starting at 3 reps @ 80% of last cycle’s 3RM Hand Release
Rest 45 sec, then do 4 reps
Rest 45 sec, then do 5 reps
Continue until you reach a 9/10 RPE or form/speed declines (Touch and Go allowed)
Note: If you didn’t perform last cycle’s 3RM, build to a heavy hand release triple for the day, then start the percentage work. Max of 4 sec reset between reps.
E. Row Intervals and Strength
1 Set:
Row - 100m @ Easy pace
Row - 100m @ 60min pace
Row - 100m @ 30min pace
Row - 100m @ 5k pace
Row - 100m @ 2k pace
Directly into 2 Rounds of:
60 sec GHD Sit-ups
60 sec Handstand Walks (HSW)
60 sec Power Snatches @ 61/43 kg
Rest 3 min -
Repeat Row Sequence
Directly into 2 Rounds of:
60 sec Shuttle Runs (2x25ft)
60 sec Wall Walks
60 sec Rope Climbs to 4.5 meters
Rest as needed between sets
Target:
Maintain max sustainable output for both sets. Move at the fastest possible pace you can sustain with minimal drop-off.
Feel:
This will be challenging. Effort should be dictated by your ability to maintain output. Avoid maxing out in the first interval.
F. Extra Credit - Tempo Half GHD Sit-Up (2121 tempo)
4 sets of 8-10 reps
Rest as needed
