Wednesday 17/07/2024
FitneSS
A. Warmup
0-5 mins: General warmup
5 minutes on a machine of your choice (rower, bike, etc.)
General Warmup (Coach Choice):
Dynamic stretches
Arm circles
Leg swings
Skipping Rope
5-10 mins: Clean and Jerk Warmup
Clean pulls
Front squats
Overhead press
10-15 mins: Workout Specific Prep 2 sets:
2-3 thrusters
10-15 double unders
2-3 deadlifts
2-3 front rack DB lunges/side
B. Seated Vertical Jump
5 sets of 5 reps
Rest 1 minute between sets
Focus on speed/force development
Start sitted in bench or a sand bag
C. Build to a Heavy Single for the Day:
1 Barbell Thruster @ Max Load (from the ground)
D. EMOM x 18 minutes
Minute 1: 8-10 Dumbell or KB Thrusters @ 15-16 / 8-12kg
Minute 2: 25-50 Double Unders or Speed Steps or high knees
Minute 3: 8-10 Deadlifts @ 100/65kg
Minute 4: 25-50 Double Unders
Minute 5: 8-10 DB front rack Reverse lunges @ 22,5/15kg
Minute 6: 30 seconds Ski or Bike @ 7/10 RPE
*40 second cap on each movement
Target: Choose a rep range that allows fast movement speed and unbroken sets with little to no drop off from the first minute to the last.
Feel: The workout should be moderate in intensity, focusing on movement speed and efficiency.
Extra Credit - Gymnastics / HandStand
Option 1: Got None (Handstand Walk Skill) 10 minutes practicing "lunge to kick ups" into the wall
Goal: Feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both heels vs. reaching the wall with force with one leg.
Key points: Biceps by ears
5 sets:
1 wall-walk into 10-40 second wall-facing handstand hold
Rest as needed
Focuses:
Hands stacked directly under shoulders
Feel some of your weight in your fingertips
Actively press into the ground throughout the hold
Squeeze legs and toes together, point toes
Option 2: Got Some (Handstand Walk Skill) EMOM 10 minutes:
5m handstand walk for time
*If you are getting less than 30 seconds of rest, increase to every 75-90 seconds
Competition
A. Warmup
0-5 mins: General warmup
5-10 mins: Clean and Jerk warmup
10-15 mins: Workout specific prep
2-3 sets:
5 cal ski (increase pace to 85% every set)
2-3 thrusters
10-15 double unders
2-3 deadlifts
2-3 front rack DB walking lunges/side
Rest :90
B. Build to a Heavy Single for the Day
Barbell Thruster @ Max Load
From the ground
C. 2-3 Alternating Sets
10 Dumbbell Front Rack Walking Lunge Steps
5/side alternating
No rest
Max Dumbbell Push Presses
AMRAP (-2) each set
No rest
Dual Dumbbell Overhead Carry 30m
Increase load each set so that final set is hardest/heaviest. Leave a little in the tank.
Rest 2 minutes
D. EMOM x 18-30 minutes
Min-1 - 8-10 Thrusters @ 43/30kg
Min-2 - 25-50 Double Unders
Min-3 - 8-10 Deadlifts @ 100/65kg
Min-4 - 25-50 Double Unders
Min-5 - 7.5-15m DB front rack walking lunge steps @ 22,5/15kg
Min-6 - 30 sec Ski @ 85% effort (hard, but sustainable effort)
Target:
Choose a rep range that allows you to maintain fast movement speed and unbroken sets, with little to no drop-off from the first minute to the last.
Feel:
The workout should be moderate in intensity, focusing on movement speed and efficiency.
Optional Work:
Seated Vertical Jump
5 sets of 5 reps
Rest 1 minute between sets
Focus on speed/force development
