Monday 14/10/2024
Fitness
A. Warmup (0-10 mins)
0-5 mins: General warmup
5 minutes of cardio on a machine of choice (e.g., rower, bike, etc.)
5-10 mins: Clean and Jerk Warmup
B. Back Squat Strength (0-10 mins)
Within 10 minutes, perform 1 back squat @ 90% of your one-rep max.
Build to your 90% over the course of 10 minutes.
Time to complete: 10 minutes
C. Clean and Jerk AMRAP (total time 12 mins)
On an 12-minute clock, complete the following:
Minutes 0-8:
Run 400 meters
Rest for 30 seconds8 Clean and Jerks @ 50% of 1RM
Rest for 30 seconds6 Clean and Jerks @ 60% of 1RM
Rest for 30 secondsAMRAP Clean and Jerks @ 70% of 1RM
Rest until the 12-minute mark.
Time to complete: 12 minutes
D. Clean and Jerk EMOM (12-18 mins)
Starting at minute 12, complete Every minute for 6 minutes (3 rounds):
Minute 1: Row 10-12 calories
Minute 2: Perform 2 Clean and Jerks @ 80% of 1RM
Time to complete: 6 minutes
E. Squat Speed & Bounding (2 sets)
Perform 2 sets of the following:
5 Thrusters @ 60/43 kg
20 Double Unders
Rest for 30 seconds5 Front Squats @ 70/52 kg
20 Crossover Singles
Rest for 30 seconds5 Back Squats @ 84/60 kg
20 Double Unders
Rest for 1 minute between sets
Time to complete: 10 minutes
Goal: Maintain consistent pace across all sets.
Competition
A. Warmup
0-5 mins: General Warmup
Complete any warmup activity for 5 minutes.
5-10 mins: Clean and Jerk Warmup
Perform movements specific to clean and jerk to prepare your body for the workout.
10-15 mins: Workout-Specific Prep
2-3 sets of:
30 sec bike erg @ 80%
3-4 thrusters
10-15 double unders
Rest 90 seconds between sets.
Total Time: 15 mins
B. Back Squat
Set 1: 6 reps @ 70%
Set 2: 6 reps @ 80%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 95%
Rest 2 minutes between sets.
Total Time: 15 mins
C. Clean and Jerk Workout
Every 12 minutes x 2 sets:
Row 500m (men) / 400m (women)
Rest 30 sec
10 Clean and Jerks @ 61/39 kg
Rest 30 sec
8 Clean and Jerks @ 84/57 kg
Rest 30 sec
6 Clean and Jerks @ 102/70 kg
Rest 30 sec
AMRAP Clean and Jerks @ 111/75 kg until the 8 min mark
Rest for the remaining time of each 12-minute block.
Score: Total reps of Clean and Jerks across all sets.
Total Time: 24 mins
D. Core AMRAP
10 min AMRAP for quality:
60 sec AMRAP: Feet-banded psoas marches
30 sec/side Copenhagen planks
30 sec/side elbow/knee side plank lateral leg lifts
Total Time: 10 mins
E. Squat Speed & Jump Rope Workout
3-5 sets of:
7 Thrusters @ 61/43 kg
28 Double Unders
Rest 30 sec
7 Front Squats @ 61/43 kg
28 Crossover Singles
Rest 30 sec
7 Overhead Squats @ 61/43 kg
28 Double Unders
Rest 2 minutes between sets.
Goal: Maintain the same pace across all sets. Adjust weight for unbroken sets.
Score: Time (slowest time across all sets).
Total Time: 25-30 mins
F. Extra Credit: Core & Climb EMOM
EMOM x 12-16 mins:
Minute 1: Max GHD sit-ups for 30 sec
Minute 2: Max rope climbs (4.5 m) for 30 sec
Total Time: 12-16 mins
