Wednesday 23/10/2024
Fitness
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
5 minutes on a machine of choice (bike, rower, or ski erg)
Snatch Warm-Up (5-10 mins)
Perform the following for 2-3 sets:
30 sec Skipping
2-3 Burpee Box Jump Overs
2-3 Power Clean and Jerks
2-3 Ring Muscle Ups
10-20 ft Handstand Walk
Rest 90 seconds between sets.
B. Snatch Pull (15-25 mins)
3 sets:
Set 1: 3 reps @ 95%
Set 2: 2 reps @ 100%
Set 3: 1 rep @ 105%
Rest as needed between sets. Use quick drops/resets between reps.
C. Side Plank (25-35 mins)
4 sets for max duration:
Alternate sides each set (2 sets per side)
Rest 1 minute between sets
Stop when form deteriorates or hips sag.
D. Conditioning (35-55 mins)
2 sets of the following circuit:
400m Run @ 5k effort
1 min AMRAP Burpee Box Jump Overs @ 24"/20"
1 min AMRAP Dual DB Power Clean and Jerks @ 22,5/15kg
1 min AMRAP Ring Muscle Ups or Burpee Pull ups
1 min AMRAP Wall Climbs
Rest 3 minutes between sets.
Competition
A. Warm-Up (0-15 mins)
General Warm-Up (0-5 mins)
5 minutes on a machine of choice (bike, rower, or ski erg)
Snatch Warm-Up (5-10 mins)
General warm-up plus specific mobility drills for snatch movements.
Workout-Specific Prep (10-15 mins)
Perform the following for 2-3 sets:
30 sec C2 bike @ 75% effort
2-3 Burpee Box Jump Overs
2-3 Power Clean and Jerks
2-3 Ring Muscle Ups
10-20 ft Handstand Walk
Rest 90 seconds between sets.
B. Push Press (15-30 mins)
3 reps @ Max Load
Find a 3RM
Compare to Tue 9/10/24 session.
C. Squat Snatch Ladder (30-40 mins)
For Time (9-minute cap):
15 Squat Snatches @ 61/43 kg (135/95 lbs)
10 Squat Snatches @ 84/61 kg (185/135 lbs)
5 Squat Snatches @ 102/70 kg (225/155 lbs)
3-minute cap per weight
Adjust percentages to 55%, 75%, 90% of 1RM if necessary.
D. Copenhagen Plank (40-50 mins)
4 sets for max duration:
Alternate sides each set (2 sets per side)
Rest 1 minute between sets
Stop when form deteriorates or hips sag.
E. Conditioning (50-65 mins)
2-3 sets of the following:
1000m C2 Bike @ 10k effort
1 min AMRAP Burpee Box Jump Overs @ 24"/20"
1 min AMRAP Power Clean and Jerks @ 61/43 kg (135/95 lbs)
1 min AMRAP Ring Muscle Ups
1 min AMRAP Handstand Walk (for distance)
Rest 3-5 minutes between sets.
Scoring:
Total reps across all sets and movements.
Handstand Walk: 5 ft = 1 rep
Score is calculated by total reps.
F. Extra Credit Part 1 (Optional)
5-10 sets:
5+ ft Handstand Walk into rollout
Rest as needed to maintain quality
With each successful attempt, add 5 ft to the Handstand Walk. Roll onto a mat.
G. Extra Credit Part 2 (Optional)
For Time (7-minute cap):
100 Freestanding Shoulder Taps in 4x4 box
Scale: back-to-wall handstand with hands on 30x10" line.
