Friday 25/10/2024
Fitness
A. Warm-Up
0-5 mins: General Warm-Up
5 minutes on a machine of choice (bike, rower, ski, etc.)
5-10 mins: Clean and Jerk Warm-Up
Prepare the body for heavy lifting.
10-15 mins: Workout Specific Prep
Complete 2-3 sets of the following:
30 sec ski @ 80% intensity
2-3 wall-facing handstand push-ups (HSPU)
10-15 double unders
3-4 thrusters (increase weight each set)
2-3 strict HSPUs
Rest 90 seconds between sets.
B. Strength
B.1 Clean and Jerk @ Max Load
Build to a 1RM (one-rep max).
C. Band-Assisted Sissy Squat
3 sets of 10-12 reps
4040 tempo (4 seconds down, 4 seconds up, no rest at the top or bottom)
Rest as needed.
D. 12-Minute AMRAP (As Many Rounds As Possible)
10 wall-facing strict HSPUs or Barbell Strict Press @ same weight as thrusters
75 double unders or Speed Steps or Lateral Jump Over the bar
10 thrusters @ 43/30 kg (95/65 lbs)
10 strict HSPUs or Barbell Strict Press
75 double unders
10 thrusters @ 43/30 kg (95/65 lbs)
10 kipping HSPUs or Barbell Push Press @ same weight as thrusters
75 double unders
10 thrusters @ 43/30 kg (95/65 lbs)
Competition
A. Warm-Up
0-5 mins: General Warm-Up
5 minutes on a machine of choice (bike, rower, ski, etc.)
5-10 mins: Clean and Jerk Warm-Up
Focus on mobility and technique to prep for heavy lifting.
10-15 mins: Workout Specific Prep
Complete 2-3 sets of the following:
30 sec ski @ 80% intensity
2-3 wall-facing handstand push-ups (HSPU)
10-15 double unders
3-4 thrusters (increase load each set)
2-3 strict HSPUs
Rest 90 seconds between sets.
B. Strength
B.1 Clean and Jerk @ Max Load
Build to a 1RM (one-rep max).
B.2 Front Squat
Set 1: 4 reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 92-94%
Rest as needed between sets.
C. Band-Assisted Sissy Squat
3 sets of 10-12 reps
4040 tempo (4 seconds down, 4 seconds up, no rest at the top or bottom)
Rest as needed.
D. 14-Minute AMRAP (As Many Rounds As Possible)
10 wall-facing strict HSPUs
100 double unders
10 thrusters @ 84/57 kg (185/125 lbs)
20 strict HSPUs
100 double unders
15 thrusters @ 61/43 kg (135/95 lbs)
AMRAP in remaining time:
10 kipping HSPUs
60 double unders
10 thrusters @ 43/30 kg (95/65 lbs)
