Tuesday 12/11/2024
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
0-5 mins
General Warm-Up: 5 mins on any machine of choice (rower, bike, etc.)
General Warm-Up: (details to be specified by coach)
5-10 mins
Pressing Warm-Up: Focus on activating shoulder and upper body muscles in preparation for shoulder press.
10-15 mins
Workout-Specific Prep:
2-3 sets of:
Row 30 sec: Increase pace every 10 sec until reaching goal pace.
2-3 Burpee Box Jump-Overs (BBJO)
Rest 90 sec between rounds
B. Shoulder Press
Goal: Build top-end strength and strength-endurance over a 3-week cycle.
Set 1: 6 reps @ Max Load
Set 2: Max reps @ 100% of heavy 6
Set 3: Max reps @ 90% of heavy 6
Set 4: Max reps @ 80% of heavy 6
Rest as needed between sets.
Guidelines:
Build to a heavy 6 reps for the day (capped at 5 sets).
For the last 3 sets, perform an AMRAP (as many reps as possible) stopping 2 reps short of failure at each load.
Rest time: Only during weight changes between sets.
C. Toes to Bar Skill Work
Option 1: "Got None" (Beginner Level)
Test: AMRAP of unbroken TTB (toes to bar) without extra swings.
Skill Drills:
3 sets of 5 arch-to-hollow swings: Keep legs straight and together.
3 sets of 5 arch-to-knee tucks: Swing with straight legs in the back, tuck knees to hip height in front.
3 sets of 5 TTB with straight legs in the arch (bend knees only as needed to touch the bar).
3 sets of 5 TTB: Maintain straight legs in the arch and avoid looking at the bar.
Reminder: Return to a straight leg position in the arch for all drills.
Option 2: "Got Some" (Intermediate/Advanced Level)
4 sets:
8 Toes to Bar
100 ft Dumbbell Farmer's Carry: 22,5/15kg per hand
8 Toes to Bar
Rest 90 sec between sets
Cap: 90 sec per set.
D. EMOM Conditioning
16-min EMOM (Every Minute on the Minute): Alternate between movements
Odd minutes: 30-sec AMRAP Row (calories)
Even minutes: 30-sec Burpee Box Jump Overs (24"/20")
Scoring: Your total score is the lowest row calories and burpee count across all rounds.
Coaching Notes:
Choose a sustainable row pace for consistent calories and burpees across rounds.
Aim for a moderate to hard effort while maintaining form and stamina.
E. Extra Credit (Optional)
Weighted Vest Rope Row + Reach
3 sets of 6 reps (per side)
Tempo: 31X1 (3-sec descent, 1-sec hold, fast ascent)
Adjust foot position for control through all reps.
Competition
A. Warm-Up
0-5 mins
General Warm-Up: 5 mins on a machine of choice (e.g., rower, bike, etc.)
General Warm-Up (specific exercises as directed by the coach)
5-10 mins
Pressing Warm-Up: Focus on activating shoulder muscles in prep for pressing exercises.
10-15 mins
Workout-Specific Prep:
2-3 sets of:
30 sec Row: Increase pace every 10 sec to reach goal pace.
2-3 Burpee Box Jump Overs (BBJO)
Rest 90 sec between sets
B. Shoulder Press
Goal: Build top-end strength and strength-endurance.
Set 1: 6 reps at max load
Set 2: Max reps at 100% of heavy 6
Set 3: Max reps at 90% of heavy 6
Set 4: Max reps at 80% of heavy 6
Rest as needed between sets.
Guidelines:
Build to a heavy 6 reps for the day (capped at 5 sets).
AMRAP (-2): For the last 3 sets, perform as many reps as possible, stopping 2 reps short of failure.
Rest during weight changes only.
C. Split Jerk Stance Push Jerk
6 sets of 5 reps
Rest: 90 sec between sets
Alternate sides per set (3 sets/side)
Load: Build to a moderate weight (about 7/10 RPE)
Intent: Assist with jerk patterning. This is prep work for more complex jerk exercises as the cycle progresses.
D. Weighted Vest Rope Row + Reach
4 sets of max reps
Tempo: 31X1 (3-sec descent, 1-sec hold, fast ascent)
6 reps/side per set
Adjust feet for control
Goal: Control and build pulling strength under load.
E. EMOM Conditioning
EMOM x 16-20 mins (Alternate each minute)
Odd minutes: 30-sec AMRAP Row (calories)
Even minutes: 30-sec Burpee Box Jump Overs (24"/20")
Scoring: Lowest Row calories and burpee count across rounds.
Guidelines:
Select a sustainable row pace for consistent reps across intervals.
Aim for moderate to hard effort: Push without allowing form deterioration.
F. Extra Credit (Optional)
2 Sets: 4 Rounds for Time
15 Unbroken Chest-to-Bar Pull-Ups
Rest 4-12 minutes between rounds
Notes:
Goal: Accumulate 120 reps this week (progressing from 100 reps in initial testing).
If failure occurs in a round, end the session early or shift to accumulating reps in sets of 5-10 unbroken.
