Thursday 14/11/2024

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 1: Strides

3 x 100m strides

Effort: Gradually increase speed from 60% to 90%

Rest: Walk back to start between each stride

Part 2: Interval Runs

2 Sets: 6 x 400m Run (every 3 minutes)

Rest: 6-8 minutes between sets

Pace Guidelines

Sets 1-2: Maintain 5k race pace

Sets 3-4: Run 5-7 seconds faster than 5k pace

Sets 5-6: Run 3-5 seconds faster than previous intervals

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.