Wednesday 24/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
5 mins on machine of choice
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout Specific Prep
2 sets:
3-4 thrusters
10-15 double unders
3-4 wall balls
2-4 Barbell Front rack reverse lunges
Increase pace and load every set
B. Strength
3 Alternating Sets of:
B1. Front Squat Iso Hold on the bottom of the Squat
Perform for 10 seconds.
Use the same loading as bellow on the Thrusters on each set
Clean the bar up
Rest 2 minutes
B2. Barbell Thruster
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: Max reps @ 75% (AMRAP -1)
Rest as needed
Clean the bar up
C. Conditioning
EMOM for 18-minutes (3sets):
Minute 1: 8-12 Thrusters @ 43/30 kg
Minute 2: 30-50 Double Unders or Speed Steps
Minute 3: 8-12 Barbell Hang Squat Cleans @ 43/30kg
Minute 4: 30-50 Double Unders
Minute 5: 8-12 Barbell Front Rack Reverse Lunges @ 43/30 kg
Minute 6: Rest
Cap each movement at 40 seconds
Feel: Moderate intensity with emphasis on speed and efficiency.
Extra Credit - Gymnastics / Skill Work
Option 1: Got None
Wall Walk Skill
Accumulate 10-12 wall walks with focus on minimal steps
Log steps towards wall and back for each set
Wall Walk for Time
Perform 10 wall walks for time
Maintain step count established above for reps to count
Log time as score
Option 2: Got Some
Perform 8 wall walks for time
Rest 2 mins
Repeat for 4 sets
Establish and maintain step count for reps to count
Competition
Warmup
0-5 mins: General warmup
Workout Specific Prep:
Perform 2-3 sets of:
20 sec ski
3-4 thrusters
10-15 double unders
3-4 wall balls
2-4 DB step-ups
Rest 90 sec between sets. Increase pace and load each set.
(Optional - Part) / 3 Alternating Sets of:
Sandbag Iso hold on Jerk dip position for 10 seconds
Ramp effort from 60% to 100% within 10 seconds.
Rest 2 minutes.
Barbell Thruster
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: Max reps @ 75% (AMRAP -1 for max set) Rest as needed.
3 Alternating Sets of:
Barbell Hip Thrusts
7-9 reps (2 reps in reserve, heavier than last week) Rest 1 minute.
Stability Ball Hamstring Curls
10 reps Rest 1 minute.
Gymnastic Focus (EMOM) for 12 minutes (3 rounds):
Minute 1: Max Wall Walks for 30 seconds
Minute 2: Single Arm Plank for 30 seconds (15 sec per side)
Minute 3: "L" Handstand on Walls for 30 seconds
Minute 4: SkiErg for 30 seconds (easy pace)
EMOM for 18-30 minutes:
Min 1: 10-12 Thrusters @ 43/29kg (95/65lb)
Min 2: 30-50 Double Unders
Min 3: 15-25 Wall Balls
Min 4: 30-50 Double Unders
Min 5: 8-10 DB Box Step Ups @ 22,5/15kg (50/35lbs) to 61/51cm (24/20")
Min 6: 30 sec Ski @ 85% effort (hard but sustainable effort)
Target: Select a rep range that allows for fast movement and unbroken sets with minimal drop-off from start to finish. Increase your rep range from last week.
Feel: The workout should be moderate in intensity, emphasizing movement speed and efficiency.
Extra Credit
Every 90 seconds for 15 - 30 minutes (5-10 rounds):
Minutes 0:00 – 1:30:
Handstand Walk 3 meters (10 feet)
Minutes 1:30 – 3:00:
3-5 Bar Pull Overs
Front Lever Tuck Hold for 10 seconds
