Monday 30/09/2024
Changes on the Timetable
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Changes on the Timetable 〰️
On Tuesday 1st of October gym will be open only on the following hours due to bank holiday:
8am Class
9am Class
10-12pm Open Gym
Fitness
A. Warmup (0-15 mins)
General Warmup (0-5 mins):
5 minutes on a cardio machine of your choice.
Specific Warmup (5-15 mins):
5-10 minutes: Clean and Jerk Warmup
10-15 minutes: Specific workout prep
2-3 sets of:30 seconds row (increasing to 5K pace)
3 hang power clean and jerks
1-3 ring muscle-ups
3 hang power snatches
1 wall walk
3 kettlebell swings
3 toes-to-bar
Rest 90 seconds between sets
Time to complete: 15 minutes
B. Hang Power Clean Intervals (5 minutes)
Every 25 seconds, for 5 minutes (12 sets):
1 Hang Power Clean @ 77-82% of 1RM
If pace drops, rest 3 minutes halfway through.
Time to complete: 8 minutes (5 minutes workout + 3 minutes rest if needed)
C. Back Squat
2 sets of 6-8 reps @ 60-70% of 1RM
Rest 2 minutes between sets
Time to complete: 8 minutes
D. Workout (2 Sets)
5-minute AMRAP:
Cash in
Row 500/370m @ 5K pace
-into-
AMRAP in the remaining time:
(Set1):
3 Hang power clean and jerks @ 60/40 kg
3 Ring muscle-ups or Burpee Pull ups
(Set2):
10 Unbroken kettlebell swings @ 32/24 kg
3 Wall walks
Rest 5 minutes between Sets
Extra Credit: 1-1/4 Dumbbell Suitcase Banded RNT Split Squat
3 sets of 6-8 reps per side (21X1 tempo)
Rest 90 seconds between sets
Use medial band tension on the knee.
Time to complete: 10 minutes
Competition
A. Warmup (0-15 mins)
General Warmup (0-5 mins):
5 minutes on a cardio machine of your choice.
Clean and Jerk Warmup (5-10 mins)
Specific Workout Prep (10-15 mins):
2-3 sets of:
30 seconds row (increasing pace to 5K)
3 hang power clean and jerks
1-3 ring muscle-ups
3 hang power snatches
1 wall walk
3 kettlebell swings
3 toes-to-bar
Rest 90 seconds between sets.
Time to complete: 15 minutes
B. Plyometric Circuit (6 minutes)
Every minute for 6 minutes (3 rounds):
Minute 1: 2 Single Leg Plyo Squares (2 reps per side)
Minute 2: 5 Ball Slams (3 reps per side)
Time to complete: 6 minutes
C. Squat Clean and Jerk
4 sets:
Set 1: 2 reps @ 77%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 83%
Set 4: 1 rep @ 87%
Rest as needed between sets.
First two sets are done as doubles with a short reset between reps.
Time to complete: 12-15 minutes
D. Hang Power Clean Intervals (7:30 minutes)
Every 25 seconds, for 7:30 minutes (18 sets):
1 Hang Power Clean @ 77-82% of 1RM
If pace drops, rest 3 minutes halfway through.
Time to complete: 10 minutes (includes rest if needed)
E. Lower Body Strength
Option 1: Back Squat
4 sets:
Set 1: 6-8 reps @ 65%
Set 2: 6-8 reps @ 70%
Set 3: 4-6 reps @ 80%
Set 4: 4-6 reps @ 85%
Rest 2 minutes between sets.
OR
Option 2: 1-1/4 Dumbbell Suitcase Banded RNT Split Squat
3 sets:
6-8 reps per side (21X1 tempo)
Rest 90 seconds between setsMedial band tension on the knee.
Time to complete: 12-14 minutes
F. Workout Part 1
1-2 sets:
Row 500m @ 5K pace
-into-
3-minute AMRAP:3 Hang power clean and jerks @ 70/47.5 kg
3 Ring muscle-ups
Rest 3-5 minutes with an easy bike spin between sets.
G. Workout Part 2
1-2 sets:
Row 500m @ 5K pace
-into-
3-minute AMRAP:10 Hang power snatches @ 43/29.5 kg
3 Wall walks
Rest 5 minutes between sets.
H. Workout Part 3
1-2 sets:
Row 500m @ 5K pace
-into-
3-minute AMRAP:10 Unbroken kettlebell swings @ 32/24 kg
10 Toes-to-bar
Rest 5 minutes between sets.
Intent:
This week is a deload week with intervals to maintain intensity without overreaching. Focus on moving at a sustainable pace, avoiding redline efforts.
Target:
Keep reps consistent, ensuring both sets are within 3 reps of each other if performing multiple sets.
Extra Credit
3 alternating sets of:
J1: Max Strict Handstand Push-Ups for 1 minute
2-second full stop on the mat each rep.
15-rep cap.J2: 5 Wall Walk to Plates (2-4 inches elevated)
Rest 2 minutes between sets.
Time to complete: 10-12 minutes
