Wednesday 11/09/2014

Fitness

A. Warmup (0-15 minutes)

• 0-5 minutes: General warmup

• 5-10 minutes: Snatch warmup

• 10-15 minutes: Workout-specific preparation

2-3 sets of:

• 4 Dumbbell Box Step-Ups

• 4 Toes-to-Bar (TTB)

• 4 Dumbbell Power Cleans

• 4 GHD Sit-Ups

• 4 Dumbbell Walking Lunges
  Rest 90 seconds between sets

• Increase load/speed with each set.

B. Strength Circuit

3 alternating sets of:

• B1. Deadlifts

• 5-7 reps at 60-70% of your 1-rep max
  Rest 20 seconds

• B2. Kettlebell Swings

• 15 reps @ 32/24 kg (70/53 lbs)
  Rest 20 seconds

• B3. Sandbag Carry

• 30 seconds for max distance @ 68/45 kg (150/100 lbs)
  Rest as needed

C. Conditioning Circuit

3 sets (Every minute for 5 minutes) 

• 1 exercise per minute

• 20sec Max Reps / 40sec Rest & Transition):

Minute 1: Max Dumbbell Box Step-Ups @ 22.5/15.9 kg (50/35 lbs), 51 cm (20") box for every one.

Minute 2: Max Toes-to-Bar 

Minute 3: Max SandBag Cleans @ 60/40kg

Minute 4: Max V-ups 

Minute 5: Max Split Jumps 

Rest 2 minutes between sets

Focus: Prioritize speed and movement efficiency. Aim to complete the same number of reps in each set.

Competition

A. Warmup (0-15 minutes)

• 0-5 minutes: General warmup

• 5-10 minutes: Snatch warmup

• 10-15 minutes: Workout-specific preparation

2-3 sets of:

• 4 Dumbbell Box Step-Ups

• 4 Toes-to-Bar (TTB)

• 4 Dumbbell Power Cleans

• 4 GHD Sit-Ups

• 4 Dumbbell Walking Lunges
  Rest 90 seconds between sets

• Increase load/speed with each set.

B. Strength

Every 90 seconds for 7:30 (5 sets):

• 3 Snatch Grip Hover Pulls @ 75-80% of your 1-rep max
  Wear straps; stop 1" above the floor.

C. Strength Circuit

3 alternating sets of:

1. C1. Deadlifts

• 5-7 reps @ 60-70% of your 1-rep max
  Rest 20 seconds

2. C2. Kettlebell Swings

• 15 reps @ 32/24 kg (70/53 lbs)
  Rest 20 seconds

3. C3. Sandbag Carry

• 30 seconds max distance @ 68/45 kg (150/100 lbs)
  Rest as needed

D. Conditioning Circuit

3-4 sets (Every minute for 5 minutes, 1 exercise per minute):

1. Minute 1: Max Dumbbell Box Step-Ups (20 seconds) @ 22.5/15.9 kg (50/35 lbs), 51 cm (20") box

2. Minute 2: Max Toes-to-Bar (20 seconds)

3. Minute 3: Max Dual Dumbbell Power Cleans (20 seconds) @ 22.5/15.9 kg (50/35 lbs)

4. Minute 4: Max GHD Sit-Ups (20 seconds)

5. Minute 5: Max Dumbbell Walking Lunges (20 seconds) @ 22.5/15.9 kg (50/35 lbs)

Rest 3-4 minutes between sets
Focus: Prioritize speed and movement efficiency. Goal is to maintain the same number of reps each set.

E. Extra Credit Part 1: Bar Muscle-Up Skill (15 minutes)

Progress through the following "BMU Swing Steps":

1. Jump to pike from a box

2. Tight and patient arch

3. Toes rise (spot them)

4. Hip drive + press down on the bar with straight arms

Each step builds on the previous one. Ensure you don’t skip any steps as you progress.

F. Extra Credit Part 2: Max Bar Muscle-Ups

• 25 rep cap