Saturday 9/11/2024

Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.

Fitness

Part A: 15-Minute AMRAP

As Many Rounds as Possible in 15 minutes.

Sequence

1. 3 Power Cleans - 52/34 kg (115/75 lbs)

2. 3 Toes-to-Bar

3. Row 3 Calories

• Add 3 Reps/Calories Each Round:

• 6 Power Cleans, 6 Toes-to-Bar, Row 6 Calories

• 9 Power Cleans, 9 Toes-to-Bar, Row 9 Calories

• Continue to 12, 15, 18, and so on until time expires.

Part B: Clean and Jerk Under Fatigue

Every 90 seconds, for 10:30 (7 sets):

1. 1 Clean and Jerk

• Build to 85% of 1RM.

2. Goal: Adapt to moderate lifting intensity under fatigue, progressing to 90% by the cycle’s end.

Part C: Split Jerk Stance Strict Press

• 3 Sets of 6 Reps (3 per side)

• Rest 2 minutes between sets

• Build to a moderate load at approximately 7/10 RPE.

Extra Credit - Part D: Handstand Push-Up Strength Development

Choose based on ability level:

Option 1: Limited HSPU Strength

1. 30-sec Dumbbell Overhead Hold in Z-Press position (legs extended forward, arms locked out)

• Rest 90 seconds

2. AMRAP Pike HSPU to 1" Deficit

• Rest 90 seconds

Option 2: Intermediate/Advanced HSPU Strength

1. 1-Minute AMRAP:

• 10 Push Press @ 34/25 kg (75/55 lbs)

• Max Strict HSPU in remaining time

2. Rest 2 minutes

3. Repeat for 4 sets

Competition

Part A: 15-Minute AMRAP

As Many Rounds as Possible in 15 minutes

Sequence

1. 3 Power Cleans - 52/34 kg (115/75 lbs)

2. 3 Toes-to-Bar

3. Row 3 Calories

• Add 3 Reps/Calories Each Round:

• 6 Power Cleans, 6 Toes-to-Bar, Row 6 Calories

• 9 Power Cleans, 9 Toes-to-Bar, Row 9 Calories

• Continue to 12, 15, 18, and so on until time expires

Part B: Clean and Jerk Under Fatigue

Every 90 seconds, for 10:30 (7 sets):

• 1 Clean and Jerk, building up to 85% of 1RM

• Intent: Exposure to lifting under fatigue, aiming to build up to 90% of 1RM by the end of this cycle.

Part C: Hover Clean Pull

• 4 Sets of 4 Reps @ 85-90% of Clean 1RM

• Rest as needed

  • Optional: Use lifting straps if available.

Part D: Jerk Strength Development

Select based on ability and equipment setup:

Option 1: Jerk Recovery

• 4 Sets of 1.1.1 Reps

  • Rest 2 minutes between sets, with 10 seconds between reps

  • Build to a moderate load (~7/10 RPE).

  • Intent: Support and stability in the jerk.

Option 2: Split Jerk Stance Strict Press

• 3 Sets of 6 Reps (3 reps per side)

  • Rest 2 minutes between sets

  • Build to moderate (~7/10 RPE).