Wednesday 2/10/2024
Fitness
A. Warmup (0-15 minutes)
0-5 mins: General warmup
Choose any machine for 5 minutes (e.g., rower, bike).
ORPerform General Warmup
5-10 mins: Snatch warmup
Follow Snatch Warmup
10-15 mins: Specific workout prep
2-3 sets of:
8/6 cal row, increasing pace every 2-3 calories to reach goal pace.
2-4 strict Handstand Push-Ups (HSPU).
2-4 Dual Dumbbell Front Squats.
2-4 bar-facing burpees.
2-4 Dumbbell box step-ups.
Rest 90 seconds between sets.
Estimated time: 15 minutes.
B. Snatch Pull + Squat Snatch (25 minutes)
Set 1: 4 complexes @ 77-84%
Set 2: 3 complexes @ 77-84%
Set 3: 3 complexes @ 77-84%
Set 4: 2 complexes @ 77-84%
Rest 2 minutes between sets.
1 complex = 1 Snatch Pull + 1 Squat Snatch.
Quick drop/reset between Snatch Pull and Snatch.
Rest 10 seconds between reps.
Estimated time: 25 minutes.
C. Deadlift Intervals (5 minutes)
Every minute on the minute (EMOM) for 5 minutes:
Max Deadlifts for 15 seconds @ 50-60%
Estimated time: 5 minutes.
D. 2 Rounds For Time (Timecap - 12 minutes including rest)
15 Handstand Push-Ups (strict or kipping). or Piked HSPu’s or Diamond Push ups
15 Front Squats @ 43/30kg.
15 Burpees OTBar.
15 Barbell Reverse Lunges @ 43/30kg .
Rest 2 minutes between rounds.
Competition
A. Warmup (0-15 minutes)
0-5 mins: General warmup
Choose any machine for 5 minutes (e.g., rower, bike).
ORPerform General Warmup
5-10 mins: Snatch warmup
Follow Snatch Warmup
10-15 mins: Specific workout prep
2-3 sets of:
8/6 cal row, increasing pace every 2-3 calories to reach goal pace.
2-4 strict Handstand Push-Ups (HSPU).
2-4 Dual Dumbbell Front Squats.
2-4 bar-facing burpees.
2-4 Dumbbell box step-ups.
Rest 90 seconds between sets.
Estimated time: 15 minutes.
B. Snatch Pull + Squat Snatch (25 minutes)
Set 1: 4 complexes @ 77-84%
Set 2: 3 complexes @ 77-84%
Set 3: 3 complexes @ 77-84%
Set 4: 2 complexes @ 77-84%
Rest 2 minutes between sets.
1 complex = 1 Snatch Pull + 1 Squat Snatch.
Quick drop/reset between Snatch Pull and Snatch.
Rest 10 seconds between reps.
Estimated time: 25 minutes.
C. Part 1: Deadlift Intervals (5 minutes)
Every minute on the minute (EMOM) for 3 minutes:
Max Deadlifts for 15 seconds @ 50%
Rest 1 minute before moving to Part 2.
Estimated time: 5 minutes.
D. Part 2: Deadlift Intervals (5 minutes)
Every minute on the minute (EMOM) for 3 minutes:
Max Deadlifts for 15 seconds @ 60%.
Rest 1 minute before moving to Part 3.
Estimated time: 5 minutes.
E. Part 3: Deadlifts for Time (2 minutes)
For time:
15 Deadlifts @ 70% of 1RM.
Estimated time: 2 minutes.
F. Reverse Sled Drag or Treadmill Walk (10 minutes)
10 minutes of either:
Reverse Sled Drag.
Reverse Walk on a Treadmill.
Estimated time: 10 minutes.
G. Part 1: 3 Rounds for Time (18 minutes)
3 rounds of:
Row 15/12 calories.
15 Handstand Push-Ups (strict or kipping).
15 Dual Dumbbell Front Squats @ 22.5/16 kg (50/35 lbs).
Rest 2 minutes between rounds.
Estimated time: 18 minutes.
H. Part 2: 3 Rounds for Time (18 minutes)
3 rounds of:
BikeErg 15/12 calories.
15 Bar-Facing Burpees.
15 Dumbbell Box Step-Ups @ 22.5/16 kg (50/35 lbs) on a 60/50 cm (24/20 inch) box.
Rest 2 minutes between rounds.
Estimated time: 18 minutes.
Workout Intent
This week's focus is on speed and sustainability during mixed gymnastics and squat-biased intervals. Target less than a 5-second drop-off between sets at max sustainable effort.
Total Estimated Time: 1 hour 38 minutes.
