Wednesday 28/08/2024
Fitness
A. Warmup
0-5 mins: General warmup
5-10 mins: Clean and jerk warmup
10-15 mins: Workout-specific prep (2-3 sets):
15 sec ski sprint: 5 sec ramp up, 5 sec tough, 5 sec ramp down
3-4 thrusters
10-15 double unders
3-4 deadlifts
3-4 steps/side dumbbell front rack walking lunges
Rest 90 seconds
B. Workout
3 Rounds for Time:
6 Hang Power Cleans @ 65% of 1RM Power Clean
3 Push Jerk
C. EMOM (Every Minute on the Minute) x 18 mins
Min 1: 12-15 DB Thrusters @ 22,5/15 kg (50/35 lbs)
Min 2: 25-50 Double Unders
Min 3: 12-15 Deadlifts @ 102/70 kg (225/155 lbs)
Min 4: 25-50 Double Unders
Min 5: 12-15 Front rack dumbbell Reverse lunges @ 22,5/15 kg (50/35 lbs)
Min 6: 25-50 Double Unders
Competition
A. Warmup
0-5 mins: General warmup
General warmup (Video: General Warmup 1)
5-10 mins: Clean and jerk warmup
10-15 mins: Workout-specific prep (2-3 sets):
15 sec ski sprint: 5 sec ramp up, 5 sec tough, 5 sec ramp down
3-4 thrusters
10-15 double unders
3-4 deadlifts
3-4 steps/side dumbbell front rack walking lunges
Rest 90 seconds
B. Find a 1RM from the Floor
Barbell Thruster @ Max Load
Note: Compare this to your 1RM from Week 1 (7/17/24).
C. 5 Rounds for Time
6 Hang Power Cleans @ 65% of 1RM
6 Kipping Deficit Handstand Push-ups
Use parallettes or plates for the deficit.
Men: 8-12 inches
Women: 6-10 inches
Choose a challenging depth that allows unbroken sets.
D. Rack Deadlift
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps @ 80%
Set 4: 5 reps @ 85%
Rest as needed.
Bar positioned 2 inches below knee height.
E. EMOM (Every Minute on the Minute) x 12-18 mins
Min 1: 12-15 Thrusters @ 43/29 kg (95/65 lbs)
Min 2: 25-50 Double Unders
Min 3: 12-15 Deadlifts @ 102/70 kg (225/155 lbs)
Min 4: 25-50 Double Unders
Min 5: 15 meters (50 ft) Front rack dumbbell walking lunges @ 23/16 kg (50/35 lbs)
Min 6: 30 sec Ski @ 75-85% effort (hard but sustainable)
