Wednesday 30/10/2024
Fitness
A. Warm-Up
0-5 mins: General Warm-Up
5 mins on machine of choice (e.g., bike, rower) to elevate heart rate.
5-10 mins: Snatch Warm-Up
Snatch-specific drills to activate shoulders, hips, and core.
10-15 mins: Workout-Specific Prep
Perform 2-3 sets:
5/4 cal on Assault Bike (increase pace with each set)
2-3 Dumbbell Box Step-Overs
1 Rope Climb
Rest 90 seconds between sets.
B. Snatch High Pulls
Every 15 seconds for 5 minutes (20 sets total):
1 Snatch High Pull @ 45-60% of 1RM Power Snatch
Focus on explosive hip speed, strong shoulder positioning, and high elbows.
C. Dumbbell Goblet Reverse Box Step-Ups
Every 2 minutes for 6 minutes (3 sets):
8 reps per side at a moderate load
Prioritize range of motion and control on each step.
D. Mixed Modal Intervals
Every 90 seconds for 4 rounds of each movement:
DB Box Step-Overs: 8 reps (4 per leg) @ 22.5/15 kg
Rope Climbs: 2-3 climbs to 4.5m
Bike: 10/8 calories
Goal: Maintain high speed and consistent output. If power drops noticeably, rest for 3 minutes, then resume until completing all 8 sets.
Competition
A. Warm-Up
0-5 mins: General Warm-Up
5 mins on machine of choice (e.g., bike, rower) to increase heart rate.
5-10 mins: Snatch Warm-Up
General Warm-Up
Snatch-specific drills to engage shoulders, hips, and core.
10-15 mins: Workout-Specific Prep
Perform 2-3 sets of:
5/4 cal Assault Bike (increase pace each set)
2-3 Dumbbell Box Step-Overs
1 Rope Climb
Rest 90 seconds between sets.
B. Snatch High Pulls
Every 15 seconds for 5 minutes (20 sets):
1 Snatch High Pull @ 45-60% of 1RM Power Snatch
Focus on hip speed, strong shoulder positioning, and high elbows.
C. Deadlifts
10 Deadlifts @ Maximum Load
Find a touch-and-go (TnG) 10RM within 10 minutes; avoid excessive bouncing.
D. Dumbbell Goblet Reverse Box Step-Ups
Every 2 minutes for 6 minutes (3 sets):
8 reps per side with a moderate load
Emphasize range of motion and controlled movement.
E. Mixed Modal Intervals
Every 90 seconds for 12-24 total sets (4-8 rounds of each movement):
Box Step-Overs: 8 reps (4 per leg) @ 22.5/15 kg
Rope Climbs: 3 climbs to 4.5m
Assault Bike: 10/8 calories
Goal: Maintain high speed and consistent output. If output drops noticeably, rest for 3 minutes before resuming until completing 8 total sets.
Extra Credit
Part 1: Bar Muscle-Up (BMU) Swing Progression (15 minutes)
Progress through each step without skipping:
Jump to Pike from a box.
Tight and Patient Arch position.
Toes Rise (focus on spotting toes).
Hip Drive + Press Down on the bar with straight arms.
Part 2: For Time
30 Bar Muscle-Ups
