Monday 22/07/2024
FitneSS
A. Warmup
0-5 mins: General warmup - Machine of choice
5-10 mins: Snatch Mobility - Snatch warmup (coach choice)
+ 10-15 mins: Workout specific prep
2 sets:
2-4 Hang Power Cleans
2-4 Front Squats
2-4 Shoulder-to-Overhead (STOH)
Increase pace and load each set
B. Every 3 minutes, for 12 minutes (4 sets):
3 Snatch Pulls + 2 Hang Squat Snatches @ 80-85%
Use 80-85% of last week's complex weight.
Short drop/reset between snatch pulls allowed to ensure quality technique.
C. Back Squat:
Set 1: 10 reps @ 60%
Set 2: 8 reps @ 65%
Set 3: 6 reps @ 70%
Set 4: 4 reps @ 75%
Set 5: 2-4 reps @ 80%
Rest as needed.
Use your latest tested 1RM.
D. Conditioning
For Time
12-9-6
Hang Power Cleans @ 43/29 kg (95/65 lbs)
Front Squats @ 43/29 kg (95/65 lbs
Shoulder-to-Overhead @ 43/29 kg (95/65 lbs)
Rest 1 min between sets.
Perform at the fastest sustainable pace possible.
All Sets must be unbroken, so adjust the weight if needed and focus on moving
Extra Credit - Gymnastics / Bar Muscle-Up Skill
Option 1: Got None
5-10 reps of each "step" for quality:
Each step builds on the previous one. Do not skip steps.
3 sets:
Rest as needed.
Initiate movement by retracting scapula and engaging lats.
Option 2: Got Some
Every 90 sec x 5 sets:
45 sec max bar muscle-ups
Does not need to be unbroken.
Competition
A. Warmup
0-5 mins: General warmup - 5 mins: Machine of choice
5-10 mins: Snatch warmup - Snatch Mobility
+ 10-15 mins: Workout specific prep
2-3 sets:
6/4 cal Echo Bike
2-4 Hang Power Cleans
2-4 Chest-to-Bar Pull-ups (CTB)
2-4 Deadlifts
2-4 Toes-to-Bar (TTB)
Rest 90 seconds: Easy bike
Increase pace and load each set
B. Every 3 minutes, for 12 minutes (4 sets):
3 Snatch Pulls + 2 Hang Squat Snatches @ 80-85%
Use 80-85% of last week's complex weight.
Short drop/reset between snatch pulls allowed to ensure quality technique.
C. Back Squat:
Set 1: 10 reps @ 60%
Set 2: 8 reps @ 65%
Set 3: 6 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 6 reps @ 80%
Rest as needed.
D. (Optional) - Accessory Work
2-3 alternating sets of:
D1: 5 3-Point Patrick Step-Ups
5 reps/each position per side
Rest as needed
D2: Single Leg Sorenson Hold for 15-30 seconds
15-30 sec/side per set
Rest as needed
E. Conditioning Workouts
Workout 1
2-4 sets:
12/8 cal Echo Bike
10 Hang Power Cleans @ 43/29 kg (95/65 lbs) (Elite = 52/39 kg or 115/85 lbs)
12 Chest-to-Bar Pull-ups (CTB)
12/8 cal Echo Bike
Rest 2 min between sets.
Perform at the fastest sustainable pace possible.
Record round time/split for each set in comments.
Workout 2
2-4 sets:
12/8 cal Echo Bike
10 Deadlifts @ 111/75 kg (245/165 lbs)
12 Toes-to-Bar (TTB)
12/8 cal Echo Bike
Rest 2 min between sets.
Perform at the fastest sustainable pace possible.
Record round time/split for each set in comments.
Intent and Target
Intent: This is Week 2 of the "pace test" progressions.
Target: Your goal is to hold your max sustainable pace for all intervals today. PUSH yourself while also maintaining a sustainable pace.
Feel: This will be very intense, similar to the 2024 Quarterfinal 1 workout.
G. Extra Credit - Gymnastics / Ring Muscle-Up
Part 1
Ring Muscle-Up Steps:
2 "small" ring swings into 1 "max-effort" ring swing x3, rest as needed
Focus: Reaching with toes in the arch position. Get as long as possible. Keep legs and knees straight. Use a towel between the feet if needed. Film each rep and watch it back before completing the next set.
+
1 "max-effort" ring swing + open hip front swing x3, rest as needed
Keep bodyline position from above. Add a hip drive when transitioning into the front swing (if your arms bend and hips drive, it's okay. Focus on the hip drive for this step).
Part 2
3 sets:
Skierg 1 min @ 5k effort, into:
10 sec transition
25% AMRAP unbroken ring muscle-ups (UB RMU)
Rest 3 min between sets
Goal: Fastest time to perform each set unbroken
Part 3
2 alternating sets of:
Max Weighted Ring Dips @ 4.5/2.7 kg (10/6 lbs)
AMRAP (-3) each set
Rest 10 seconds
Ring Support Hold for 30 seconds
Accumulate 30-second support hold on rings (4.5/2.7 kg or 10/6 lbs)
Rest 3 minutes
