Tuesday 24/09/2014
Fitness
A. Warmup (0-15 minutes)
0-5 mins: General Warmup
5 minutes on a machine of your choice
ORGeneral Warmup
5-10 mins: Pressing Warmup
Focus on prepping your upper body for pressing movements.
10-15 mins: Specific Workout Prep
Complete 2-3 sets:
30 sec Assault Bike
30 sec Row
30 sec Ski
Rest 90 sec on an easy bike
Increase pace each set to reach your target workout pace.
Time window: 15 minutes
B. Triangle Progressions (30-45 minutes)
4-6 Sets:
1 min Assault Bike
1 min Row
1 min Bike Erg (C2)
1 min Ski
1 min Rest
Your goal is max calories each set with minimal drop-off.
Time window: 30-40 minutes
C. Strength/Skill (10-15 minutes)
Complete 2 alternating sets of:
C1.
Single Arm Active Bar Hang for 15-20 seconds
15-20 sec per side
Rest 45 seconds
C2.
10 Bend Over Reverse Flys
3-second eccentric on each rep
Rest 45 seconds
C3.
20 Straddle Ups
Break as needed for proper form
Rest 45 seconds
Time window: 10-15 minutes
Competition
A. Warmup (0-15 minutes)
0-5 mins: General Warmup
5 minutes on a machine of your choice
ORGeneral Warmup
5-10 mins: Snatch Warmup
Focus on mobility and prepping your body for snatching.
10-15 mins: Specific Workout Prep
Complete 2-3 sets:
30 sec Assault Bike
30 sec Row
30 sec Ski
Rest 90 sec on an easy bike
Increase pace each set to reach your target workout pace.
Time window: 15 minutes
B. Snatch Work (5 minutes)
Complete 4-5 sets:
Every 75 seconds, for 5 minutes:
2 Snatch Pulls @ 82-87%
Use straps
7-second eccentric on the final rep, focusing on strong midline and hips moving back into setup.
Time window: 5 minutes
C. Strength Work (10-15 minutes)
Complete 2-3 sets, alternating between:
C1.
4-6 Deadlifts @ 65-75%
Rest 20 seconds
C2.
12 Single Arm Dumbbell Suitcase Walking Lunge Steps
Heavy reps, dumbbell in suitcase position
Rest 20 seconds
C3.
Sandbag Carry for 30 meters (200 lbs / 150 lbs)
Rest as needed
Time window: 10-15 minutes
D. Triangle Progressions (30-45 minutes)
Complete 5-6 Sets:
1 min Assault Bike
1 min Row
1 min Assault Bike
1 min Ski
1 min Rest
Rest 3 minutes between sets 3 and 4.
Your goal is max calories each set with minimal drop-off.
Scoring: Total calories accumulated = your score.
1 calorie = 1 point (log set breakdown in comments).
Additional Set:
1 min Assault Bike @ 50-70% test pace
1 min Row @ 50-70% test pace
1 min Assault Bike @ 50-70% test pace
1 min Ski @ 50-70% test pace
Intent:
This is week 3 of the "Triangle" progression. The focus is on max calories per set with minimal performance drop-off. Stay consistent on the Assault Bike, which is often the toughest machine for accumulating calories. Push to reach your working pace as quickly as possible each round.
Time window: 30-45 minutes
