Friday 1/11/2024
Fitness
A. Warm-Up (0-15 mins)
0-5 mins: General Warm-Up
Choose 5 mins on any cardio machine (bike, rower, ski, or treadmill).
5-10 mins: Snatch-Specific Warm-Up
Snatch movement prep: Light mobility work and snatch drills to prepare for squat snatch.
10-15 mins: Workout-Specific Prep
Complete 2-3 sets of the following with :90 rest between sets:
30 sec Ski Erg (increase pace every 10 sec)
2-3 Bar Muscle-Ups (BMU)
2-3 Strict Handstand Push-Ups (HSPO)
3-4 Chest-to-Bar Pull-Ups (CTB)
3-4 Kipping Handstand Push-Ups
3-4 Toes-to-Bar (TTB)
3-4 Burpees
B. Squat Snatch
Build to a tough single for the day.
C. Strength/Accessory
Bird Dogs
3 sets of 10 reps/side
Rest 1 minute between sets.
D. Workout: Gymnastics Biased Series
Part 1
3 Rounds for Time:
4 Muscle-Ups or Burpee Pull ups
12 Strict Handstand Push-Ups or Piked HSPU’s or Tricep Push ups
Rest 1 minute between rounds.
-- Rest 3 mins before Part 2 --
Part 2
3 Rounds for Time:
10 Chest-to-Bar Pull-Ups or Kipping Pull ups
10 Kipping Handstand Push-Ups or Hand Stand Hold (30seconds)
Rest 1 minute between rounds.
-- Rest 3 mins before Part 3 --
Part 3
3 Rounds for Time:
15 Toes-to-Bar or V-ups
15 Burpees
Rest 1 minute between rounds.
Competition
A. Warm-Up (0-15 mins)
0-5 mins: General Warm-Up
Choose 5 mins on any cardio machine (bike, rower, ski, or treadmill).
5-10 mins: Snatch-Specific Warm-Up
Focus on snatch mechanics through mobility and light snatch drills to prepare for heavy lifts.
10-15 mins: Workout-Specific Prep
Complete 2-3 sets of the following with :90 rest between sets:
30 sec Ski Erg (increase pace every 10 sec)
2-3 Bar Muscle-Ups (BMU)
2-3 Strict Handstand Push-Ups (HSPO)
3-4 Chest-to-Bar Pull-Ups (CTB)
3-4 Kipping Handstand Push-Ups
3-4 Toes-to-Bar (TTB)
3-4 Burpees
B. Snatch & Overhead Squat (0-11 mins on Running Clock)
Minutes 0-6: Snatch (Max Load)
Every 2 mins for 6 mins (3 sets): Perform 1 Snatch at max load.
Aim for a 1RM in 3 attempts. Begin with barbell pre-loaded.
Minutes 6-11: Overhead Squat (Max Load)
5 mins to find a 1RM overhead squat from a rack, with a maximum of 3 attempts.
C. Strength
GHD Circling Back Extension
5 sets of 5 reps (5 reps per side per set)
Rest 1 minute between sets.
D-G. Workout: Gymnastics Biased Series
Intent:
A structured, intense session with a gymnastics focus, split into high-intensity couplets to test speed and control.
Target:
Complete each couplet under the time cap. Scale reps or movements as needed to finish close to the cap.
Feel:
Athletes will need control and speed for each set, aiming to complete rounds in as few sets as possible.
D. Part 1
3 Rounds for Time (Time Cap: 8 mins):
8 Muscle-Ups
16 Strict Handstand Push-Ups
-- Rest 5 mins before Part 2 --
E. Part 2
3 Rounds for Time (Time Cap: 6 mins):
15 Chest-to-Bar Pull-Ups
15 Kipping Handstand Push-Ups
-- Rest 5 mins before Part 3 --
F. Part 3
3 Rounds for Time (Time Cap: 8 mins):
20 Toes-to-Bar
20 Burpees
