Wednesday 6/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
A. Warm-Up (0-15 mins)
0-5 mins: General Warm-Up
5 mins machine of choice (bike, row, etc.)
5-10 mins: Clean and Jerk Technique Warm-Up
Perform Clean and Jerk Warm-Up 1 sequence.
10-15 mins: Workout-Specific Prep
2-3 sets of the following:
30 sec on Ski Erg at 80% effort
3-4 Deadlifts
3-4 Hang Power Cleans
3-4 Front Squats
Rest 90 seconds between sets, increase load each set to reach working load.
B. Strength (15-30 mins)
Every 90 seconds for 15 mins (10 sets):
1.1.1 Power Cleans
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%
Intent: Practice clean technique and improve repeatability under load.
C. Romanian Deadlift (RDL) - Tempo Focused (30X1)
3 sets of 8 reps
Rest as needed
Goal: Use a weight that feels like a 7/10 on the Rate of Perceived Exertion (RPE) scale. Follow strict tempo.
D. Chest-to-Bar (CTB) Pull-Up Skill Work
Option 1: Beginner Skill Development
4 sets of:
5 Low Bar Butterfly Circles (break up reps as needed)
3 Paused Butterfly Follow-Throughs (start with singles, focus on control)
5 1-Leg Supported Box CTB Pull-Ups per side
Focus on timing, maintaining "float" position with toes extended.
Option 2: Intermediate Skill Circuit
4 sets:
6 Chest-to-Bar Pull-Ups
60 ft Dumbbell Farmer's Carry (22.5/15 kg each)
6 Chest-to-Bar Pull-Ups
Rest 1 min between sets, aim for 1 min max per set.
E. Conditioning - For Time
2 Rounds:
30 Deadlifts @ 60/43 kg
20 Hang Power Cleans @ 60/43 kg
10 Front Squats @ 60/43 kg
Time Cap: 7 mins
Targets:
Elite score: sub 4:30
Rx score: sub 6:15
Intermediate: complete under time cap
Intent: Focus on efficient barbell cycling through high reps. Manage rest and maintain similar pacing between rounds.
F. Extra Credit (Optional Core Work)
6 sets:
10 GHD Sit-Ups
Rest 10 seconds
Competition
A. Warm-Up (0-15 mins)
0-5 mins: General Warm-Up
5 mins on a cardio machine of choice (e.g., rower, bike)
OR complete General Warm-Up
5-10 mins: Clean and Jerk Technique Warm-Up
Perform Clean and Jerk Warm-Up.
10-15 mins: Workout-Specific Prep
2-3 sets of the following:
30 sec on Ski Erg at 80% effort
3-4 Deadlifts
3-4 Hang Power Cleans
3-4 Front Squats
Rest 90 seconds between sets, increase load each set to reach working load.
B. Strength Component - Power Cleans (15-30 mins)
Every 90 seconds for 15 mins (10 sets):
1.1.1 Power Cleans
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%
Intent: Focus on clean technique and repeatability at various intensities.
C. Deadlift - Heavy Single (30-40 mins)
5 sets of 1 rep
Rest as needed
Goal: Work up to a heavy single for the day, starting working sets around 80% of max.
D. Romanian Deadlift (RDL) - Tempo Focused (30X1) (40-50 mins)
4 sets of 8 reps
Rest as needed
Goal: Select weight at 7/10 RPE, focusing on a strict 30X1 tempo.
E. Conditioning - For Time (50-57 mins)
2 Rounds:
30 Deadlifts @ 60/43 kg
20 Hang Power Cleans @ 60/43 kg
10 Front Squats @ 60/43 kg
Time Cap: 7 mins
Targets:
Elite score: sub 4:30
Rx score: sub 6:15
Intermediate: complete within the time cap
Intent: Improve barbell cycling skills, maintaining even pacing across rounds and managing rest breaks effectively.
F. Extra Credit (Optional GHD Sit-Up Skill Test)
Initial Tests - For Time (including rest):
6 sets:
10 GHD Sit-Ups
Rest 10 seconds
Rest 2 mins after finishing all 6 sets
Met-Con: 4 Rounds for Time
10 Ski Erg Calories
10 GHD Sit-Ups
