Friday 11/10/2024
Fitness
0-5 mins: General warmup
5 mins: General warmup.
5-10 mins: Clean and Jerk warmup
10-15 mins: Workout-specific prep
Complete 2-3 sets of the following:
30 sec Echo bike
30 sec row
30 sec ski
Rest 90 seconds easy on the bike
Increase pace every set to reach working pace or goal.
B. Snatch Ladder (15-26 mins)
For Time:
7 Snatches @ 60-70%
Rest 1 min5 Snatches @ 70-80%
Rest 1 min2 Snatches @ 80-90%
Time Cap: 11 mins
Adjust weights based on your max: Suggested %s are 60%, 80%, 90% 1RM.
Max 3 min per bar. Any style snatch is allowed.
C. Strength Work (26-36 mins)
Every 3:00 x 2 sets
5 Thrusters
5 Front Squats
75 Double unders
Increase load each set, max 4.5 kg jump. Thrusters + squats must be unbroken.
Score: Highest weight achieved. Note set breakdown in comments.
D. Triangle Progressions (36-56 mins)
8 min EMOM:
Min 1: Assault bike at test pace (+/- 2 cals)
Min 2: Row at test pace (+/- 2 cals)
Rest 2 mins
8 min EMOM:
Min 1: Row at test pace (+/- 2 cals)
Min 2: Ski at test pace (+/- 2 cals)*
Competition
A. Warmup (Time: 15-20 minutes)
0-5 mins: General Warmup
5 minutes on a machine of choice (bike, rower, etc.)
5-10 mins: Clean and Jerk Warmup
Prepare for the movements and weights to come.
10-15 mins: Workout-Specific Prep
2-3 sets:
30 sec Echo bike
30 sec row
30 sec ski
Rest 90 sec on easy bike between sets
Increase pace each set to match your working or goal pace.
B. Squat Clean and Jerk (Time: 10-15 minutes)
Set 1:
2-3 reps @ 80-83%
Set 2:
2-3 reps @ 84-86%
Set 3:
1-2 reps @ 88-90%
Rest as needed between reps and sets.
Perform all sets as singles.
C. For Time (Time Cap: 11 minutes)
11 Snatches @ 61/43 kg (135/95 lbs)
Rest 1 minute
8 Snatches @ 84/61 kg (185/135 lbs)
Rest 1 minute
5 Snatches @ 102/70 kg (225/155 lbs)
If 102/70 kg (225/155 lbs) is above your max, use these percentages: 60%, 80%, 90% of your 1RM.
3-minute cap per weight set. Any style snatch allowed.
D. Strength Set (Time: 9 minutes)
Every 3:00 for 3 sets:
5 Thrusters
5 Front Squats
100 Double-unders
Increase the load each set (no more than 4.5 kg / 10 lbs). The 5 Thrusters and 5 Front Squats must remain unbroken. The score is the highest load achieved.
E. Triangle Progressions (Time: 42-52 minutes, including rest)
First 10 min EMOM:
Min 1: Avg Cal pace from test on Echo (+/- 2 cals)
Min 2: Avg Cal pace from test on Row (+/- 2 cals)
Rest 4-8 mins
Second 10 min EMOM:
Min 1: Avg Cal pace from test on Row (+/- 2 cals)
Min 2: Avg Cal pace from test on Ski (+/- 2 cals)
Rest 4-8 mins
Third 10 min EMOM:
Min 1: Avg Cal pace from test on Echo (+/- 2 cals)
Min 2: Avg Cal pace from test on Ski (+/- 2 cals)
Stay focused and maintain your testing paces. This is the most challenging progression so far.
F. Extra Credit Part 1 (Time: 10 minutes)
10-minute practice:
Freestanding handstand forward rolls
Start with a spotter if needed. If uncomfortable, practice against a wall with just 1 foot touching the wall.
G. Extra Credit Part 2 (Time: 12-16 minutes)
4 sets:
10 wall-facing handstand shoulder taps + 15ft (4.5 m) handstand walk away from the wall
If successful, add 4 more shoulder taps to each set
Rest 90-120 sec between sets
