Friday18/10/2024

Fitness

A. Warmup

0-5 mins:
General warmup on a machine of choice.

OR

• General Warmup:
  5 minutes of light cardio, dynamic stretches (jumping jacks, lunges, arm circles).

• 5-10 mins:
  Snatch warmup.

• 10-15 mins:
  Workout-specific prep – 2-3 sets of:

  • 3-4 Toes to Bar (TTB)

  • 2-3 Front Squats

  • 3-4 Wall Balls
    Rest 90 seconds between sets

B. Segmented Clean Pull

• 5 sets of 2 reps at 80-82% of 1RM.

  • 1 second pause at the knee on each rep.

  • Rest 90 seconds between sets.

C. Mixed Strength Endurance

3 alternating sets of:

1. Max Toes to Bar (TTB) for 1 minute

   • 30 rep cap

   • Rest 15 seconds

2. 3 Front Squats @ 75-85%

   • Higher end of percentage based on feel for the day

   • Rest 15 seconds

3. 30 Wall Ball Shots (target 3 meters)

   • Weight: 12 kg / 9 kg

   • Each set for time

   • Rest as needed

Competition

A. Warmup

0-5 mins:
General warmup on a machine of choice.

OR

• General Warmup:
  5 minutes of light cardio, dynamic stretches (baby makers, lunges, arm circles).

• 5-10 mins:
  Snatch warmup.

• 10-15 mins:
  Workout-specific prep – 2-3 sets of:

  • 3-4 Toes to Bar (TTB)

  • 2-3 Front Squats

  • 3-4 Wall Balls
    Rest 90 seconds between sets

B. Squat Clean and Jerk

• Set 1: 1 rep @ 90%

• Set 2-4: 1 rep @ 84-86%

  • Build to 90%, then drop and perform 3 singles at 84-86%

  • Rest as needed between sets

C. Segmented Clean Pull

• 5 sets of 2 reps at 80-82% of 1RM.

  • 1 second pause at the knee on each rep.

  • Rest 90 seconds between sets

D. Mixed Strength Endurance

3 alternating sets of:

1. Max Toes to Bar (TTB) for 1 minute

   • 30 rep cap

   • Rest 15 seconds

2. 3 Front Squats @ 75-85%

   • Higher end of percentage based on feel for the day

   • Rest 15 seconds

3. 30 Wall Ball Shots (target 3 meters)

   • Weight: 13.5 kg / 9 kg

   • Each set for time

   • Rest as needed

E. Extra Credit Part 1 – Handstand Push-Up Complex

AMRAP unbroken reps of the following complex:

• 1 Strict HSPU with 2 sec pause head on mat

• 1 Strict HSPU with 2 sec pause at lockout

• 1 Strict HSPU

Rest 2 minutes between sets until you accumulate 30 Strict HSPUs.

F. Extra Credit Part 2 – Wall Walks

For time:

• 4 Wall Walks to 10 cm (4") elevation

• 4 Wall Walks to 5 cm (2") elevation

• 4 Wall Walks

Rest 2 minutes and repeat for 2 sets.