Wednesday 25/09/2014

Fitness

A. Warmup (0-15 mins)

0-5 mins: General warmup
5 mins: Machine of choice
OR
General Warmup

5-10 mins: Pressing warmup

10-15 mins: Specific workout prep
Complete 2-3 sets of:

• 3 Toes-to-Bar (TTB)

• 4 Alternating Dumbbell (DB) Snatches

• 10 Double-Unders

• 4 Single-Arm DB Hang Power Cleans (2 per side)

• 3 Lateral Burpees over DB

Rest: 90 seconds between sets
Increase speed each round

Time to complete warmup: ~15 mins

B. Main Strength Work (12-15 mins)

Complete 4 sets:
Every 75 seconds, for 5 minutes:

• 2 Snatch Deadlifts @ 82-87%
  7-second eccentric to floor on the final rep, focus on strong midline and hips moving back into the setup.

C. Accessory Work (10-12 mins)

Perform 3 alternating sets of:

C1. Single-Leg Snatch Grip Romanian Deadlifts

• 12-16 reps (6-8 per side, alternating legs)

• Rest as needed

C2. Kettlebell Goblet Lateral Slider Lunges

• 8-10 reps per side
  Start light and build, focusing on adductor strength.

• Rest as needed

Time to complete accessory work: ~10-12 mins

D. Conditioning (15 mins)

Complete 3 sets:
Every minute for 5 minutes (1 round):

• Minute 1: Max Toes-to-Bar for 30 seconds

• Minute 2: Max Dumbbell Alternating Power Snatches for 30 seconds @ 22.5/15 kg

• Minute 3: Max Double-Unders for 30 seconds

• Minute 4: Max Single Dumbbell Hang Power Cleans for 30 seconds @ 22.5/15 kg
  Switch arms at 15 seconds

• Minute 5: Max Lateral Burpees over Dumbbells for 30 seconds

Time to complete conditioning: ~15-20 mins

Competition

A. Warmup (0-15 mins)

0-5 mins: General warmup
5 mins: Machine of choice
OR
General Warmup 1

5-10 mins: Pressing warmup

10-15 mins: Specific workout prep
Complete 2-3 sets of:

• 3 Toes-to-Bar (TTB)

• 4 Alternating Dumbbell (DB) Snatches

• 10 Double-Unders

• 4 Single-Arm DB Hang Power Cleans (2 per side)

• 3 Lateral Burpees over DB

Rest: 90 seconds between sets
Increase speed each round

Time to complete warmup: ~15 mins

B. Push Press & Rope Pull-Ups (12-15 mins)

Perform 3 alternating sets of:

B1. Push Press

• Set 1: 10 reps @ 60%

• Set 2: 8 reps @ 65%

• Set 3: 6 reps @ 70%
  Increase load each set, aiming for 60-75% of your 3RM found last week.

• Rest 1 minute between sets

B2. Max Seated L-Sit Straddle Rope Pull-Ups

• AMRAP (-1) each set
  Switch top hand each set (2 sets per side).

• Rest as needed between sets

Time to complete: ~12-15 mins

C. Weighted Pull-Ups & Handstand Push-Ups (12 mins)

Every minute for 12 minutes (4 rounds):

• Minute 1: 3 Weighted Pull-Ups + 6-9 Strict Pull-Ups

• Minute 2: Max Strict Deficit Handstand Push-Ups for 30 seconds @ 3/2 inches

• Minute 3: Rest

Time to complete: ~12 mins

D. Conditioning (15-20 mins)

Complete 3-4 sets:
Every minute for 5 minutes (1 round):

• Minute 1: Max Toes-to-Bar for 30 seconds

• Minute 2: Max Dumbbell Alternating Power Snatches for 30 seconds @ 22.5/15 kg

• Minute 3: Max Double-Unders for 30 seconds

• Minute 4: Max Single Dumbbell Hang Power Cleans for 30 seconds @ 22.5/15 kg
  Switch arms at 15 seconds

• Minute 5: Max Lateral Burpees over Dumbbells for 30 seconds

Rest 4 minutes between sets

Time to complete conditioning: ~15-20 mins

E. Extra Credit Part 1: Bar Muscle-Up Skill (6 mins)

EMOM for 5 minutes:

• 1 "Top-to-Bottom" Bar Muscle-Up swing into arch
  Rest 1 minute

• 1 "Top-to-Bottom" Bar Muscle-Up swing into toe rise

Time to complete: ~6 mins

F. Extra Credit Part 2: Bar Muscle-Ups & Running (15-18 mins)

Complete 3 sets for quality:

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

• Unbroken Bar Muscle-Ups: 25% of your max unbroken BMUs
  Rest exactly 3 minutes between sets

Time to complete: ~15-18 mins

Intent:

This session focuses on developing speed and movement efficiency while progressively increasing intensity.

Feel:

Each part will be intense but controlled. Focus on maintaining technique and high-quality movement while pushing your pace.