Monday 21/10/2024
Fitness
A. Warm-up
0-5 mins: General Warm-up
5 minutes on a machine of your choice (bike, rower, etc.).
5-10 mins: Clean and Jerk Warm-up
Perform 2-3 sets of:
20 sec Bike @ 85% effort
1-3 Clean and Jerks (increase load each set)
Rest 90 sec between sets
10-15 mins: Workout-Specific Prep
Continue Clean and Jerk practice, focusing on technique with increasing load.
B. Back Squat (Strength)
Build to a heavy single for the day.
Take your time increasing weight, ensuring proper form at each step.
1RM Protocol Protocol
Start with 40% of your guessed 1RM for 5-8 reps, then 60% for 3-5 reps, and 80% for 1-2 reps. Rest 2-3 minutes between each increase.
Maximum Lift Attempts
1st Attempt: Lift 90% of your guessed 1RM. Rest for 2-3 minutes.
2nd Attempt: If you lift successfully, try 95%. Rest for 2-3 minutes.
Final Attempt: If successful, try for 100%.
Guidelines
Use proper form.
Have a spotter if you you are not feeling confident lifting the weight.
10-minute AMRAP
10 Clean and Jerks @ 50% of your 1RM
Rest 1 minute
10 Clean and Jerks @ 60% of your 1RM
Rest 1 minute
10 Clean and Jerks @ 70% of your 1RM
Rest 1 minute
Max Clean and Jerks @ 80% of your 1RM until the 10-minute mark.
Scoring:
Total reps completed in the 10 minutes. The higher, the better.
F. Gymnastics Strength (Extra - Additional Work)
Every minute for 6 minutes (3 rounds):
Minute 1: Max Strict Pull-Ups for 1 minute.
Minute 2: Rest for 40 seconds.
Note:
If you start to fail or are unable to complete at least 3 reps per set, switch to Inverted Chest-to-Bar Rows for the remaining rounds.
Competition
A. Warm-up
0-5 mins: General Warm-up
5 minutes on a machine of your choice (bike, rower, etc.).
5-10 mins: Clean and Jerk Warm-up
Perform 2-3 sets of:
20 sec Bike Erg @ 85% effort
1-3 Clean and Jerks (increase load each set)
Rest 90 sec between sets
10-15 mins: Workout-Specific Prep
Continue Clean and Jerk practice, focusing on technique with increasing load.
B. Back Squat (Strength)
Set 1: 5 reps @ 75%
Set 2: 5 reps @ 80%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 95%
Set 5: 1 rep @ 97-103%
Rest 2 minutes between sets.
Final single based on feel and success for the day.
C. Indy & AG Quarterfinals 24.4 Retest
10-minute AMRAP:
10 Clean and Jerks @ 61/38 kg (135/85 lb)
Rest 1 minute
10 Clean and Jerks @ 84/57 kg (185/125 lb)
Rest 1 minute
10 Clean and Jerks @ 102/70 kg (225/155 lb)
Rest 1 minute
Max Clean and Jerks @ 111/75 kg (245/165 lb) until the 10-minute mark.
Scoring:
Total reps completed in the 10 minutes. The higher, the better.
Intent: This is a retest of the 2024 QF event. Track progress since the 2024 QF. Target: Beat your 2024 Quarterfinal score or use this as a benchmark for barbell cycling ability. Feel: Intense, with the challenge of managing heavier barbell cycling.
D. Gymnastics Strength
Every minute for 12 minutes (6 rounds):
Minute 1: Max Strict Chest-to-Bar Pull-Ups for 40 seconds.
Minute 2: Max Strict Deficit Handstand Push-Ups (3/2 inches) for 40 seconds.
Notes:
If you start to fail or can’t complete at least 3 reps per set, switch to Inverted CTB Rows and Strict Handstand Push-Ups with no deficit.
E. Extra Credit (Accessory Work)
15 minutes continuous effort (steady pace, not all out):
15 GHD Sit-Ups
100 ft Dumbbell Farmers Carry (use a challenging, unbroken load)
3 Rope Climbs to 15 ft
100 ft Dumbbell Farmers Carry
Notes:
Focus on smooth and consistent movement throughout. The goal is endurance, not max effort.
