Friday 20/09/2014
Fitness
A. Warmup (15 minutes)
0-5 minutes: General warmup
5 minutes on the machine of choice
ORGeneral warmup
5-10 minutes: Clean and jerk warmup
Clean and jerk warmup
10-15 minutes: Workout-specific prep
2-3 sets of the following:
30 seconds row @ 80% (get heart rate up)
0.5-1 rope climb
3-4 hang power snatches
2-3 ring muscle-ups
3-4 push jerks
3-4 chest-to-bar pull-ups (CTB)
3-4 hang power cleans
Rest for 90 seconds between sets
Time to complete: 15 minutes
B. Strength (9 minutes)
3 alternating sets of:
B1. Sandbag Bearhug Hold for 30 seconds
Rest for 20 seconds
B2. 4-6 Front Squats @ 60-70% (2111 tempo)
Rest as needed
Time to complete: 9 minutes
C. Part 1 (10 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
2 rope climbs (4.5 meters) or 6 Strict Pull ups
8 hang power snatches @ 43/29 kg or 8 KB Full Swings @ 32/24kg
only expirienced athletes will be performing snatches.
Rest for 5 minutes before Part 2
Time to complete: 10 minutes
D. Part 2 (10 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
5 muscle-ups or Burpee Pull ups
10 push jerks @ 60/43 kg (barbell on the rack/DO NOT CLEAN THE BAR)
Rest for 5 minutes before Part 3
Time to complete: 10 minutes
E. Part 3 (5 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
12 chest-to-bar pull-ups or kipping pull ups or toes to bar
8 hang power cleans @ 60/43 kg OR dual dumbell hang power cleans @22,5/15kg
only expirienced athletes are performing cleans with the bar.
Time to complete: 5 minutes
Workout Intent
This is week 2 of our gymnastics-biased training progressions. We're shifting from technique-focused gymnastics to a more intense "skill endurance" session. Warm up thoroughly to optimize your performance.
Workout Target
The intensity will be higher than last week. Set a goal for each AMRAP and pace yourself accordingly. Aim for big sets on the gymnastic movements; pace the barbell to enable this.
Workout Feel
This session will be tough, mainly limited by your ability to maintain larger sets on gymnastics. Plan your pacing carefully!
Competition
A. Warmup (15 minutes)
0-5 minutes: General warmup
5 minutes on the machine of choice
ORGeneral warmup
5-10 minutes: Clean and jerk warmup
Clean and jerk warmup
10-15 minutes: Workout-specific prep
2-3 sets of the following:
30 seconds row @ 80% (get heart rate up)
0.5-1 rope climb
3-4 hang power snatches
2-3 ring muscle-ups
3-4 push jerks
3-4 chest-to-bar pull-ups (CTB)
3-4 hang power cleans
Rest for 90 seconds between sets
Time to complete: 15 minutes
B. Strength EMOM (9 minutes)
Every Minute on the Minute (EMOM) for 9 minutes:
Minute 1-3:
3 Hang Squat Clean Thrusters @ 55-60%
Minute 4-6:
2 Hang Squat Clean Thrusters @ 62-67%
Minute 7-9:
1 Hang Squat Clean Thruster @ 70-75%
Time to complete: 9 minutes
C. Strength Alternating Sets (9 minutes)
3 alternating sets of:
C1. Sandbag Bearhug Hold for 30 seconds
Rest for 20 seconds
C2. 4-6 Front Squats @ 60-70% (2111 tempo)
Rest as needed
Time to complete: 9 minutes
D. Part 1 (10 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
2 rope climbs (4.5 meters)
8 hang power snatches @ 43/29 kg
Rest for 5 minutes before Part 2
Time to complete: 10 minutes
E. Part 2 (10 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
5 muscle-ups
10 push jerks @ 61/43 kg
Rest for 5 minutes before Part 3
Time to complete: 10 minutes
F. Part 3 (5 minutes)
As Many Rounds and Reps as Possible (AMRAP) in 5 minutes:
12 chest-to-bar pull-ups
8 hang power cleans @ 61/43 kg
Time to complete: 5 minutes
Workout Intent
This is week 2 of our gymnastics-biased training progressions. We're transitioning from technique-focused gymnastics to a more intense "skill endurance" session. Warm up thoroughly to maximize your performance.
Workout Target
The intensity will be higher than last week. Set a target for each AMRAP and pace yourself accordingly. Aim for big sets on the gymnastic movements; adjust barbell pacing to support this.
Workout Feel
Expect a challenging session, with your ability to maintain larger sets on gymnastics being the limiting factor. Focus on pacing to maximize your output.
