Friday 27/09/2014
Fitness
A. Warmup (0-15 mins)
0-5 mins: General warmup
Choose any machine (bike, rower, etc.) and maintain a moderate pace for 5 minutes.
5-10 mins: Snatch warmup
Perform a general warmup followed by snatch-specific mobility drills and dynamic stretching.
10-15 mins: Specific workout prep
2-3 sets:
30 sec C2 bike: Increase pace to 10k effort
2-3 bar muscle-ups
3-4 strict handstand push-ups (HSPU)
3-4 chest-to-bar pull-ups (CTB)
3-4 kipping HSPU
3-4 sit-ups
Rest 90 seconds between sets
Estimated time: 15 minutes
B. Part 1: Squat Snatch AMRAP
2 sets:
30 seconds AMRAP of 2 touch-and-go reps @ 72% of your 1RM
Rest 30 seconds between sets
Note: Each set should only consist of 2 reps; no more, no less.
Score: Total reps across all sets
Estimated time: 4 minutes
C. Part 2: Squat Snatch AMRAP
2 sets:
45 seconds AMRAP @ 77% of your 1RM
Rest 30 seconds between sets
Score: Total reps across all sets
Estimated time: 5 minutes
D. Squat Snatch
5 sets of 1 rep @ 83-86% of your 1RM
Rest 1 minute between sets
Focus on quality and consistency.
Adjust your own weights between sets.
Estimated time: 8 minutes
E. Conditioning: Gymnastics Interval
2 sets:
400m Run at 5k effort, then complete:
8 muscle-ups or Burpee Pull ups
12 strict HSPUs or Piked HSPush Ups or Tricep Push ups
16 CTB pull-ups or Kipping Pull ups or Toes to bar
24 kipping HSPUs or DB Push Press @22,5/15kg
32 V-ups or Tuck ups or Ab-mat Sit-ups
Rest 2 minutes
Time cap: 8 minutes per set
Score: Total time for all sets, including rest
Estimated time: 18 minutes
Workout Intent:
Focus on fast transitions and pacing for efficiency in the gymnastic movements.
Aim for your fastest possible pace without worrying about keeping movements unbroken.
Feel: This workout will test your ability to maintain larger sets under fatigue. Adjust your pace to minimize rest and maximize output.
Competition
A. Warmup (0-15 mins)
0-5 mins: General warmup
Choose any machine (bike, rower, etc.) and maintain a moderate pace for 5 minutes.
5-10 mins: Snatch warmup
Perform general warmup drills followed by snatch-specific mobility and technique practice.
10-15 mins: Specific workout prep
2-3 sets:
30 sec C2 bike: Increase pace to 10k effort
2-3 bar muscle-ups
3-4 strict handstand push-ups (HSPU)
3-4 chest-to-bar pull-ups (CTB)
3-4 kipping HSPU
3-4 GHD sit-ups
Rest 90 seconds between sets
Estimated time: 15 minutes
B. Part 1: Squat Snatch AMRAP
2 sets:
30 seconds AMRAP of 2 touch-and-go reps @ 72% of your 1RM
Rest 30 seconds between sets
Note: Each set should only consist of 2 reps; no more, no less.
Score: Total reps across all sets
Estimated time: 4 minutes
C. Part 2: Squat Snatch AMRAP
2 sets:
45 seconds AMRAP @ 77% of your 1RM
Rest 30 seconds between sets
Score: Total reps across all sets
Estimated time: 5 minutes
D. Squat Snatch
5 sets of 1 rep @ 83-86% of your 1RM
Rest 1 minute between sets
Focus on quality and consistency.
Adjust your own weights between sets.
Estimated time: 8 minutes
E. Front Squats + Box Step-Ups
Every 3:00 x 2 sets:
12 front squats @ 60% of your 1RM
AMRAP box step-ups with 24/20" box and 50/35 lb dumbbells (held anyhow) until 90 sec mark
Score: Total reps of box step-ups across both sets
Estimated time: 6 minutes
F. Conditioning: Gymnastics Interval
3 sets:
1000m C2 Bike at 10k effort, then complete:
8 muscle-ups
12 strict HSPUs
16 CTB pull-ups
24 kipping HSPUs
32 GHD sit-ups
Rest 4 minutes between sets with an easy bike spin
Time cap: 8 minutes per set
Score: Total time for all sets, including rest
Estimated time: 16 minutes
Workout Intent:
Target: Fast-paced intervals with a focus on gymnastics. Plan to minimize rest time and maximize efficiency.
Feel: This will challenge your ability to maintain large sets of bodyweight movements under fatigue. Pace well!
