Friday 19/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
5 minutes on machine of choice
AND
General Warmup (coach choice)
5-10 mins: Clean and Jerk Warmup
B. For Time:
15 Clean and Jerks @ 75%
Time Cap: 10 minutes
C. Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (%): 60, 65, 70, 70
D. Romanian Deadlift
3 sets of 8 reps
Rest as needed
*Use clean grip
*Work to a strong 8 reps, not above a 9/10 RPE
*Perform with clean grip (no underhand)
E. Extra Credit - Rowing Intervals
Perform 3 total sets:
1000m Row with the following pacing:
400m @ 60-minute pace
300m @ 30-minute pace
200m @ 5k pace
100m @ 2k pace
rest 3 minutes between sets.
Competition
A. Warmup
0-5 mins: General Warmup
5 minutes on machine of choice
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-Specific Prep
2-3 sets of:
30 sec row (increase pace every 10 sec)
2-3 Power Clean and Jerks
2-3 GHD Sit-ups
2-3 Dumbbell Box Step Ups
2-3 Kettlebell Swings
2-3 Kettlebell Goblet Step Overs
1 Rope Climb
-- Rest 90 sec --
B. For Time:
15 Clean and Jerks @ 75%
Time Cap: 10 minutes
C. Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (%): 60, 65, 70, 70
D. Romanian Deadlift
3 sets of 8 reps
Rest as needed
*Use clean grip
*Work to a strong 8 reps, not above a 9/10 RPE
*Perform with clean grip (no underhand)
E. Intervals
Perform 2 total sets with the following structure:
Set 1:
Rowing:
400m @ 60-minute pace
300m @ 30-minute pace
200m @ 5k pace
100m @ 2k pace
immediately followed by…
AMRAP (As Many Reps As Possible) - 60 seconds each:
Power Clean and Jerk @ 60/43 kg
GHD Sit-ups
Dumbbell Box Step Ups @ 22,5/15 kg @ 50cm
-- Rest 6 minutes between sets --
Set 2:
Rowing:
400m @ 60-minute pace
300m @ 30-minute pace
200m @ 5k pace
100m @ 2k pace
immediaately followed by…
AMRAP - 60 seconds each:
Kettlebell Swings @ 24/16 kg
Rope Climbs
Kettlebell Goblet Hold Box Step Over - 50cm
-- Rest 6 minutes between sets --
F. Extra Credit / Jump Rope Work:
360 Degree Single-Under: 2 reps each direction x 3-4 sets; rest as needed
Speed Steps, Single-Unders: 30 singles, 20 speed steps, x 3 sets;
rest as needed
Speed Step: Max reps in 15 seconds x 4 sets
rest 45 seconds
