Wednesday 18/09/2014
Fitness
A. Warmup
Time Window: 15 minutes
0-5 mins: General Warmup
5 minutes machine of choice
ORGeneral Warmup
5-10 mins: Snatch Warmup
10-15 mins: Workout Specific Prep
2-3 sets:
30 sec row (increase pace every 10 secs)
3-4 thrusters
30 sec Assault bike (increase pace every 10 secs)
3-4 wall balls
Rest: 90 seconds between sets
B. Snatch Pull + Squat Snatch
Time Window: 12 minutes
4 sets of 3 complexes at 75-80%
Rest 2 minutes between sets
Notes:
Quick drop/reset between snatch pull & snatch; rest 10 sec between reps
1 rep = 1 Snatch Pull + 1 Snatch
You'll do this 3 times per set
C. Part 1
Time Window: 10 minutes
4 sets:
1 minute on / 1 minute off
10/8 Cal Row
AMRAP Thrusters in remaining time at 45/30kg
Score = total thrusters across all sets
D. Part 2
Time Window: 10 minutes
4 sets:
1 minute on / 1 minute off
8/6 Cal Assault Bike
AMRAP Wall Balls at 9/6kg in remaining time
Score = total wall balls across all sets
Intent:
Focus on movement speed and efficiency. The goal is to maximize speed while minimizing effort.
Target:
Treat each interval as a sprint, accumulating as many thrusters and wall balls as possible.
Feel:
Intensity will be high, so pace appropriately to maintain quality and speed.
Competition
A. Warmup
Time Window: 15 minutes
0-5 mins: General Warmup
5 minutes machine of choice
ORGeneral Warmup
5-10 mins: Snatch Warmup
10-15 mins: Workout Specific Prep
2-3 sets:
30 sec row (increase pace every 10 secs)
3-4 thrusters
30 sec Assault bike (increase pace every 10 secs)
3-4 wall balls
Rest: 90 seconds between sets
B. Snatch Pull + Squat Snatch
Time Window: 12 minutes
4 sets of 3 complexes at 75-80%
Rest 2 minutes between sets
Notes:
Quick drop/reset between snatch pull & snatch; rest 10 sec between reps
1 rep = 1 Snatch Pull + 1 Snatch
You'll do this 3 times per set
C. For Time
Time Window: 6-8 minutes
20 Deadlifts at 124/83kg
Dumbbell Walking Lunge Steps 22 meters (72 feet) at 40/25kg
20 Deadlifts at 124/83kg
Dumbbells by sides for lunges; 940/25kg per side
D. Part 1
Time Window: 10 minutes
4 sets:
1 minute on / 1 minute off
10/8 Cal Row
AMRAP Thrusters in remaining time at 45/30kg
Score = total thrusters across all sets
E. Part 2
Time Window: 10 minutes
4 sets:
1 minute on / 1 minute off
8/6 Cal Assault Bike
AMRAP Wall Balls at 9/6kg in remaining time
Score = total wall balls across all sets
Intent:
Focus on movement speed and efficiency. The goal is to maximize speed while minimizing effort.
Target:
Treat each interval as a sprint, accumulating as many thrusters and wall balls as possible.
Feel:
Intensity will be high, so pace appropriately to maintain quality and speed.
Extra Credit
Time Window: 12-15 minutes
F1. Max Strict Handstand Push-Ups
1 minute max reps
2 sec full stop, head on mat
15 rep cap
Ensure full momentum stop before pressing
Rest 15 seconds
F2. Wall Walk to Plates
5 reps
2-4 inches elevation for plates each rep
Rest 2 minutes
3 alternating sets
