Friday 4/10/2024

Fitness

A. Warmup (0-15 mins)

0-5 mins: General warmup
5 minutes on a machine of choice
OR
General Warmup 1

5-10 mins: Snatch warmup
Specific warmup targeting snatch movement prep.

10-15 mins: Specific workout prep
Perform 2-3 sets of the following:

• 3 Burpee box jump-overs

• 3 Dumbbell power cleans

• 3 Box jump-overs

• 3 V-ups

Rest 90 seconds between sets
Increase the speed of movements with each round.

B. Alternating Sets (15-25 mins)

3 alternating sets of:

B1. Hollow Body Hold for 45 seconds
Rest 30 seconds

B2. 3 Front Squats @ 60-70% of 1RM, using a 21X1 tempo
Rest 2 minutes

C. For Speed

EMOM for 20 minutes (5 Rounds):

• M1: 6 Burpee box jump-overs (24/20 inches)

• M2: 8 Dual Dumbbell power cleans @ 22.5/15 kg (50/35 lbs)

• M3: 10 Box jump-overs (24/20 inches)

• M4: 12 V-ups

Competition

A. Warmup (0-15 mins)

0-5 mins: General warmup
5 minutes on a machine of choice
OR
General Warmup 1

5-10 mins: Snatch warmup
Specific snatch movement preparation.

10-15 mins: Specific workout prep
Perform 2-3 sets of the following:

• 3 Burpee box jump-overs

• 3 Dumbbell power cleans

• 3 Box jump-overs

• 3 GHD sit-ups

Rest 90 seconds between sets
Increase speed with each round.

B. Hang Power Snatch (15-25 mins)

Perform 3 sets of 5 reps
Rest 90 seconds between sets

• Use moderate load

• Focus on cycling or touch-and-go (TnG) technique.

C. Alternating Sets (25-35 mins)

3 alternating sets of:

C1. GHD Hollow Body Hold for 45 seconds
Rest 30 seconds

C2. 3 Front Squats with Chains or Bands @ 60-70% of 1RM, using a 21X1 tempo
Rest 2 minutes

D. For Speed (35-55 mins)

Complete as many rounds and reps as possible in 20 minutes:

• 6 Burpee box jump-overs (24/20 inches)
  Rest 30 seconds

• 8 Dual Dumbbell power cleans @ 22.5/15 kg (50/35 lbs)
  Rest 30 seconds

• 10 Box jump-overs (24/20 inches)
  Rest 30 seconds

• 12 GHD sit-ups
  Rest 30 seconds

Intent: This is week 4 of our movement speed-focused training. The goal is to move as fast as possible with minimal effort, maintaining efficiency while performing at a high intensity.

Target: Since there’s a 30-second rest between movements, approach each one as a max sustainable sprint. Be aggressive and experiment with maintaining your initial speed throughout the workout.

Feel: This will be intense. Pace yourself to ensure quality movement patterns and maintain high speed throughout.

E. Extra Credit Part 1 (55-65 mins)

Bar Muscle-Up Skill
Every minute on the minute (EMOM) for 5 minutes:

• 1 'top to bottom' Bar Muscle-Up swing into arch

Rest 2-3 minutes

EMOM for 5 minutes:

• 1 'top to bottom' Bar Muscle-Up swing into toe rise

F. Extra Credit Part 2 (65-80 mins)

Bar Muscle-Up Skill
Perform 3 sets for quality:

• 90-second easy run (smooth effort, slight respiratory increase)
  Into

• 30%.30%.30% Bar Muscle-Ups (perform unbroken sets of 25% of your max unbroken reps)

Rest exactly 3 minutes between sets