Friday 13/09/2014
Fitness
A. Warmup
0-5 mins: General warmup
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific preparation
2-3 sets of:
3-4 Shoulder to Overhead (STOH)
3-4 Burpee Box Jumps
B. Squat Snatch AMRAPs
60 sec AMRAP @ 70% 1RM
Rest 60 sec/change weights
60 sec AMRAP @ 75% 1RM
Rest 60 sec/change weights
60 sec AMRAP @ 80% 1RM
Rest 60 sec/change weights
60 sec AMRAP @ 85% 1RM
*Beginners may choose to do Hang position Snatches or OH Squats to focus more on technique and use lower weights.
C. Every 3:00 for 3 sets:
8-10 Front Squats @ 60% 1RM
75-100 Double Unders
Log: Load, reps, and time window in comments
D. Every Minute for 10 Minutes (5 rounds):
Minute 1:
8-12 Shoulder to Overhead @ 70/48 kg (155/105 lbs)
Minute 2:
6-8 Burpee Box Jumps (50 cm / 20 inches)
Masters 45+: 43/30 kg (95/65 lbs)
Competition
A. Warmup
0-5 mins: General warmup
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific preparation
2-3 sets of:
3-4 Shoulder to Overhead (STOH)
3-4 Burpee Box Jumps
B. Squat Snatch AMRAPs
60 sec AMRAP @ 70% 1RM
Rest 30 sec/change weights
60 sec AMRAP @ 75% 1RM
Rest 30 sec/change weights
60 sec AMRAP @ 80% 1RM
Rest 30 sec/change weights
60 sec AMRAP @ 85% 1RM
C. Every 2:30-3:00 for 3 sets:
8-10 Front Squats @ 60% 1RM
75-100 Double Unders
D. Every Minute for 12 Minutes (6 rounds):
Minute 1:
8-12 Shoulder to Overheads @ 70/48 kg (155/105 lbs)
Minute 2:6-8 Burpee Box Jumps (50 cm / 20 inches)
Note:
Adjust reps to finish each minute in less than 45 seconds.
E. Every Minute for 12 Minutes (6 rounds):
Minute 1:
8-15 Strict Handstand Push-Ups
Minute 2:2-3 Rope Climbs (4.6 m / 15 feet)
Note:
Adjust reps to complete within 45 seconds each minute.
F. Every Minute for 12 Minutes (6 rounds):
Minute 1:
4-8 Muscle-Ups
Minute 2:10-15 Kipping Handstand Push-Ups
Note:
Adjust reps to complete within 45 seconds each minute.
