Wednesday 13/11/2024
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 a machine of choice (e.g., rower, bike, ski)
5-10 mins: Clean and Jerk Warm-Up
10-15 mins: Workout-Specific Preparation
2-3 sets of:
30 sec ski @ 80% effort
4-6 alternating steps DB front rack walking lunges
2-3 Devil’s Press
2-3 DB Power Cleans
Rest for 90 seconds between sets
B. Power Clean Complex
Within 10 minutes: Build to a heavy complex of:
3 Touch-and-Go Power Cleans
3 Touch-and-Go Hang Power Cleans
Goal: Reach the heaviest complex possible within 10 mins.
C. Hand Release Deadlift (not from the top)
3 sets of 1.1.1 reps
Perform 3 singles within a 15-second window for each set.
Rest as needed between sets.
Build to a challenging weight across all sets.
D. Romanian Deadlift (Tempo: 30X1)
3 sets of 6-8 reps
Rest as needed between sets.
E. For Time
Complete the following for time (14-minute cap):
30 Dumbbell Front Rack Walking Lunges @ 22.5/15 kg (50/35 lbs)
20 Devil’s Presses @ 22.5/15 kg (50/35 lbs)
30 Dual Dumbbell Power Cleans @ 22.5/15 kg (50/35 lbs)
Intent:
Focus on grip endurance as each movement taxes the grip significantly. Prioritize manageable sets to avoid early fatigue.
Target:
Lunges: Break into 2-4 sets.
Devil’s Press: Relax grip during the burpee portion to conserve strength.
Power Cleans: Aim for larger sets to finish strong.
F. Extra Credit - Wall Walk Skill (Choose one option)
Option 1: Beginner (Got None)
15 Wall Walks for quality, focusing on minimizing steps to and from the wall.
Log step count each set.
1 set of 10 Wall Walks for time
Each rep counts only if you maintain the same step count from the initial 15-rep set.
Score: Time (lower is better).
Option 2: Intermediate (Got Some)
4 sets of:
3 Wall Walks
20-sec Handstand Hold (facing away from the wall)
3 Wall Walks
Rest for 90 seconds between sets.
Competition
A. Warm-Up
0-5 mins: General Warm-Up
5-10 mins: Clean and Jerk Warm-Up
10-15 mins: Workout-Specific Preparation
2-3 sets of:
30 sec ski @ 80% effort
4-6 alternating steps DB front rack walking lunges
2-3 Devil’s Press
2-3 DB Power Cleans
3-4 Toes-to-Bar
Rest for 90 seconds between sets.
B. Power Clean Complex
Within 10 minutes: Build to a heavy complex of:
3 Touch-and-Go Power Cleans
3 Touch-and-Go Hang Power Cleans
Goal: Reach the heaviest complex possible within 10 minutes.
C. Deadlift Variation (Choose one option)
Option 1: Hand Release Deadlift
5 sets of 1.1.1 reps
Complete 3 singles within a 15-second window.
Building to 80-85% of a heavy single from last week.
Rest as needed between sets.
Option 2: Reverse Banded Deadlift
5 sets of 1 rep
Work up to a heavy single for the day, starting work sets around 85%.
Rest as needed between sets.
D. Romanian Deadlift (Tempo: 30X1)
4 sets of 6-8 reps
Rest as needed between sets.
If completing 8 reps in the first 3 sets, increase weight for the final set and perform AMRAP (-1).
E. For Time
Complete the following for time (14-minute cap):
100 ft Dumbbell Front Rack Walking Lunges @ 22.5/15 kg (50/35 lbs)
20 Devil’s Presses @ 22.5/15 kg (50/35 lbs)
30 Dual Dumbbell Power Cleans @ 22.5/15 kg (50/35 lbs)
60 Toes-to-Bar
Intent:
This workout is highly grip-intensive, challenging athletes' grip endurance on each movement. Plan rest breaks strategically to maintain pace across exercises.
Target:
Elite athletes: Attempt unbroken lunges, steady pace on Devil’s Press, 3-5 sets for Power Cleans, and push for large sets on Toes-to-Bar if grip allows.
Rx athletes: Break lunges into 2-4 sets and manage grip to avoid early fatigue. Develop a strategy for handling grip fatigue on Toes-to-Bar, as this movement will be grip-limited for many.
Feel:
Expect heavy grip fatigue. Warm up forearms well to prepare for the workout.
