Monday 26/08/2024
Fitness
A. Warmup
0-5 mins: General Warmup
5-10 mins: Snatch Warmup
10-15 mins: Workout Specific Prep
2-3 sets:
30 seconds on the Assault Bike, increasing pace each set to your target pace.
3-4 Wall Balls
3-4 Power Snatches
3-4 Toes to Bar
Rest 90 seconds between sets with an easy bike spin.
B. Build to a Max for the Complex
Complex:
3 Snatches + 2 Overhead Squats + 1 Hang Snatch @ Max Load
The first 3 snatches can be any style (power or squat).
The final snatch must be a squat snatch.
The hang snatch can be performed from any position (high, mid, or low hang).
Notes:
Compare to Week 1 - 7/15/24 to gauge your progress.
C. 3 Rounds:
Every 45 second:
Assault Bike: 8-15 calories
10-15 Wall Ball Shots @ 9/6kg
Rest
10-15 Power Snatches @ 34/25kg
10-15 Toes to Bars
Rest
D. Optional: 7-minute AMRAP For Quality
10 Single-Leg GHD Hip Extensions per side
3 Crossunder Lunges per side
Competition
A. Warmup
0-5 mins: General Warmup
5-10 mins: Snatch Warmup
10-15 mins: Workout Specific Prep
2-3 sets:
30 seconds on the Assault Bike, increasing pace each set to your target pace.
3-4 Wall Balls
3-4 Power Snatches
3-4 Toes to Bar
Rest 90 seconds between sets with an easy bike spin.
B. Build to a Max for the Complex
Complex:
3 Snatches + 2 Overhead Squats + 1 Hang Snatch @ Max Load
The first 3 snatches can be performed in any style (power or squat).
The final snatch must be a squat snatch.
The hang snatch can be executed from any position (high, mid, or low hang).
Notes:
Compare your performance to Week 1 - 7/15/24 to track progress.
C. Back Squat
Set 1: 4 reps @ 70%
Set 2: 4 reps @ 75%
Set 3: 4 reps @ 80%
Set 4: 4 reps @ 85%
Rest as needed between sets.
D. 10-minute AMRAP For Quality
AMRAP:
10 Single Leg GHD Hip Extensions per side
5 Band Assisted Sissy Squats
3 Crossunder Lunges per side (using sliders)
Notes:
Focus on maintaining high-quality movement throughout.
List rounds and reps completed in the comments for tracking.
E. Pacing RE-TEST
4 Rounds for Time:
Assault Bike: 15/11 calories
15 Wall Ball Shots @ 9/6kg
15 Power Snatches @ 34/25 kg
15 Toes to Bar
Assault Bike: 15/11 calories
Rest:
90 seconds between each round.
Scoring:
Report your split time for each round.
Your score is the total time for all 4 sets.
The goal is to beat your overall time from July 15th.
Intent:
This is an intense pacing test; aim to maintain 90% effort through the first three rounds, with 100% effort on the last round.
F. Extra Credit - Ring Muscle up
Part 1
4-8 sets:
Max Effort Swing + Open Hip Front Swing with Pull to Shoulders
4 sets of 1 rep
Rest as needed between sets.
G. Extra Credit Part 2
3-5 sets:
0-1 min on the clock:
8/6 Cal SkiErg + AMRAP Ring Muscle-Ups until the 60-second mark.
Rest 30 seconds
1:30-2:30 on the clock:
8/6 Cal SkiErg + AMRAP Ring Muscle-Ups until the 2:30 mark.
Rest 3 minutes between sets.
