Monday 7/10/2024
Fitness
A. Warmup (0-10 mins)
0-3 mins: General warmup
3-8 mins: Clean and Jerk Warmup
8-10 mins: Workout-specific prep
Perform 1 set of the following:
1 Shuttle Run
2 Hang Power Snatches
2 Burpee Box Jump Overs
Rest 60 seconds
Time to complete: ~10 minutes
B. Clean and Jerk Intervals (10-20 mins)
2 alternating sets of:
B1. Bike – 30 seconds
85-90% effort (if using a C2 bike put @ Damper 8)
Rest 30 seconds
B2. 6 Clean and Jerks @ 70/45 kg
Complete each set as fast as possible (AFAP)
Rest 60 seconds between sets
Time to complete: ~10 minutes
C. Max Effort Intervals (20-30 mins)
1 set of:
C1. Max Box Jump Overs for 30 seconds
24/20 inches
Rest 30 seconds
C2. 4 Clean and Jerks @ 80/55 kg
Complete set as fast as possible (AFAP)
Rest 60 seconds between sets
Time to complete: ~10 minutes
D. Back Squat (30-40 mins)
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 85%
Rest 90 seconds between sets
Time to complete: ~10 minutes
E. Max Effort Circuit (40-60 mins)
3 sets @ max effort with focus on fast transitions:
8 Toes to Bar
6 Alternating Dumbbell Hang Power Snatches @ 22,5/15kg
4 Burpee Box Jumps @ 24/20 inches
200m Run
Rest as you walk your way back for the next set.
Time to complete: ~20 minutes
Competition
A. Warmup
Time Window: 20 minutes
0-5 minutes: General warmup (choose any machine for 5 minutes)
Option 1: General warmup - mobility (5 minutes)
Option 2: Clean and Jerk Warmup (5-10 minutes)
10-15 minutes: Workout specific prep
2-3 sets:
2 shuttle runs
3-4 hang power snatches
3-4 Burpee Box Jump Overs (BBJO)
Rest: 90 seconds between sets
B. Strength & Conditioning (3 alternating sets)
Time Window: 15 minutes
B1.
BikeErg for 30 seconds
85-90% effort @ Damper 8
Rest: 30 seconds
B2.
8 Clean and Jerks @ 84/61 kg (185/135 lbs)
Each set AFAP (As Fast As Possible)
Rest: 90 seconds
C. Plyometrics & Weightlifting (3 alternating sets)
Time Window: 15 minutes
C1.
Max Box Jump Overs for 30 seconds
24/20 inches
Rest: 30 seconds
C2.
6 Clean and Jerks @ 102/70 kg (225/155 lbs)
Each set AFAP
Rest: 90 seconds
D. Back Squat
Time Window: 12-15 minutes
4 sets:
Set 1: 8 reps @ 65%
Set 2: 6 reps @ 75%
Set 3: 4 reps @ 85%
Set 4: 4 reps @ 90%
Rest: 2 minutes between sets
E. Hamstring & Knee Stability (3 alternating sets)
Time Window: 10 minutes
E1.
8-10 Stability Ball Hamstring Curls
Feet on stability ball or rower
Rest: As needed
E2.
4-6 Band-Assisted Natural Knee Extensions
3-second pause at the end range
Rest: As needed
F. Max Effort Conditioning (4-6 sets)
Time Window: 25-30 minutes
4 Shuttle Runs (2x7.5 meters or 2x25 feet)
12 Toes to Bars
4 Shuttle Runs
10 Hang Power Snatches @ 34/25 kg (75/55 lbs)
4 Shuttle Runs
6 Burpee Box Jumps @ 24/20 inches
Rest: Full recovery between sets
Adjust reps to ensure fast, unbroken sets.
Score: Average time across all sets. Include set breakdown in comments.
Scoring:
Time (Lower is Better)
Intent:
This is week 5 of our movement speed-focused training. Aim to optimize movement efficiency, allowing you to move fast with less effort.
Target:
Each of the 4-6 sets should be performed at max effort. Focus on fast transitions while ensuring full recovery between intervals.
Feel:
This will be intense. Pace yourself so you can maintain quality movement patterns and high speed throughout.
