Monday 11/11/2024
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
General Warm-Up: 5 minutes on a machine of choice (row, bike, etc.).
Extended Warm-Up:
Snatch Warm-Up: 5-10 minutes.
Workout-Specific Prep: 10-15 minutes.
Option 1: 2-3 sets of:
30 seconds on the bike @ 75% effort.
4-6 alternating step-ups.
Rest 90 seconds between sets.
B. Snatch Work
Every 90seconds for 9-Minutes: Build to a single snatch at 83% of your max.
Intent: Linear progression to prime the nervous system for snatches under fatigue.
C. Snatch Under Fatigue
Every 4 minutes for 3 Rounds:
For Time
50 double unders.
4 snatches at 78% (perform as singles).
Goal: maintain form under fatigue.
D. Strength Work - Back Squats
2 Rep Max Load:
Build to a "max effort" double (not a true 2RM).
Alternative: Substitute with front squats if they are significantly weaker than back squats.
E. Conditioning
1,000 box step-ups (20-inch box) for time, with or without a weight vest.
Advance: 1000reps
Intermidiate: 800reps
Begginer: 600reps
If this is the first time you are doing this workout do not add additional weight.
F. Extra Credit - Muscle-Up Skill Work
Option 1: Beginner (Got None)
6-8 reps of each drill for quality:
Tight arch hold.
Intent: Build muscle-up fundamentals step-by-step.
Option 2: Intermediate/Advanced (Got Some)
Every 3 Minutes x 4-5 Sets:
16/12 calorie row.
Max bar muscle-ups within 90 seconds (cap of 25 reps).
Transition within 15 seconds and aim for AMRAP (-1) unbroken with a 15-second rest between sets.
Competition
A. Warm-Up
General Warm-Up: 5 minutes on a machine of choice (e.g., rower, bike).
Extended Warm-Up Options:
Option 1:
General Warm-Up .
Snatch Warm-Up (5-10 minutes).
Option 2: Workout-Specific Prep (10-15 minutes)
Option 1: 2-3 sets of:
30 seconds bike @ 75% effort.
4-6 alternating step-ups.
Rest 90 seconds between sets.
Option 2: 2-3 sets of:
30 seconds bike @ 80% effort.
3-4 overhead squats (OHS).
1-2 wall walks.
3-4 thrusters.
10-15 double unders.
Rest 90 seconds between sets.
B. Snatch Work
Within 10 Minutes: Build to a single snatch at 83% of your max.
Intent: Linear progression in snatch work to prime the nervous system for fatigued snatch work.
C. Snatch Under Fatigue
4 Rounds for Time:
50 double-unders.
4 snatches at 78% (perform as singles).
Rest 2 minutes between rounds.
Cap: 3 minutes per round.
D. Strength Work - Back Squats
2 Rep Max Load:
Build to a "max effort" double for the day (not a true 2RM).
Optional: Set up reverse bands if you’ve hit squat plateaus.
Alternative: Substitute with front squats if they are significantly weaker than back squats.
E. Conditioning Options
Option 1: CHAD 1000x
1,000 box step-ups (20-inch box) for time, wearing a 45/35 lb ruck or vest.
Option 2: High-Intensity AMRAPs
6-Minute AMRAP 1:
12 overhead squats @ 95/65 lbs.
4 wall walks.
Rest 4 minutes.
6-Minute AMRAP 2:
9 thrusters @ 95/65 lbs.
35 double-unders.
Rest 4-8 minutes between sets.
Intent: Qualifier-style conditioning to build intensity and pacing for competition-style workouts.
Extra Credit
Part 1: Wall-Facing Handstand Shoulder Tap
3 sets of 20 reps, resting 90 seconds between sets.
Part 2: Handstand Stagger Drill
6 sets of 40 seconds, switching leg position every alternate set.
Part 3: Crow to Handstand
10 reps, focusing on control and quality.
Part 4: Handstand Walk with Hold
6-8 reps of 4-foot handstand walks into a hold. Aim to increase reps or attempt doubles if progressing.
Part 5: Wall-Facing Handstand Hold
Max duration hold, aiming for an unbroken set.
