Fitness

A. Warmup (0-15 mins)

  • 0-5 mins: General warmup

  • 5-10 mins: Clean and Jerk Warmup

  • 10-15 mins: Workout-specific prep
    Complete 2-3 sets:

    • 30 sec row (increase pace every 10 sec to target pace)

    • 3-4 wall balls

    • 3-4 burpees over rower

    • 3-4 power snatches

    • 10-15 double unders
      Rest: 90 sec between sets

B. Every Minute for 9 Minutes (1 Round)

  • Minute 1-3: 3 Power Clean and Jerks @ 65% of 1RM

  • Minute 4: Max Power Clean and Jerks @ 65%

  • Minute 5: Rest

  • Minute 6-8: 2 Power Clean and Jerks @ 75% of 1RM

  • Minute 9: Max Power Clean and Jerks @ 75%
    Note: Percentages are based on either your 1RM Power Clean and Jerk or an estimated 1RM.

C. Back Squat Progression

  • Set 1: 10 reps @ 60% of 1RM

  • Set 2: 8 reps @ 70% of 1RM

  • Set 3: 6 reps @ 75% of 1RM
    Rest: As needed
    This is the second wave of progressions; adjust your percentages based on your previous cycle's results.

D. Part 1 – AMRAP (5 Minutes)

  • Row: 300 meters 

  • Wall Ball Shots: 15 reps, @ 9 kg / 6.3 kg (20 lbs / 14 lbs)

Rest 3 minutes before Part 2

E. Part 2 – AMRAP (5 Minutes)

  • Dumbell Single Arm Power Snatches: 20 alternating reps @ 22,5/15kg

  • Double-Unders: 50 reps

Competition

A. Warmup (0-15 mins)

  • 0-5 mins: General warmup

  • 5-10 mins: Clean and Jerk Warmup

  • 10-15 mins: Workout-specific prep
    Complete 2-3 sets:

    • 30 sec row (increase pace every 10 sec to target pace)

    • 3-4 wall balls

    • 3-4 burpees over rower

    • 3-4 power snatches

    • 10-15 double unders
      Rest: 90 sec between sets

B. Power Clean and Jerk (Within 10 Minutes)

  • Goal: Find a heavy single in 10 minutes (not max effort; leave some in the tank).
    Light load to start, focusing on technique.
    This number will be used for future progressions.

C. Every Minute for 14 Minutes (1 Round)

  • Minute 1-3: 3 Power Clean and Jerks @ 65% of 1RM

  • Minute 4: Max Power Clean and Jerks @ 65%

  • Minute 5: Rest

  • Minute 6-8: 2 Power Clean and Jerks @ 75% of 1RM

  • Minute 9: Max Power Clean and Jerks @ 75%

  • Minute 10: Rest

  • Minute 11-13: 1 Power Clean and Jerk @ 85% of 1RM

  • Minute 14: Max Power Clean and Jerks @ 85%
    Percentages are based on your 1RM or estimated 1RM Power Clean and Jerk.

D. Back Squat Progression

  • Set 1: 10 reps @ 60%

  • Set 2: 8 reps @ 70%

  • Set 3: 6 reps @ 75%

  • Set 4: 4 reps @ 80%
    Rest: As needed
    Second wave of progressions; adjust percentages based on previous results.

E. Accessory Work (Every 3 Minutes for 3 Sets)

F. Part 1 – AMRAP (10 Minutes)

  • Row: 300 meters for calories

  • Wall Ball Shots: 15 reps, @ 9 kg / 6.3 kg (20 lbs / 14 lbs)

  • Lateral Burpee Over Rowers: 10 reps
    Rest: 2:30 minutes before Part 2

G. Part 2 – AMRAP (10 Minutes)

  • Row: 300 meters for calories

  • Power Snatches: 10 reps @ 43 kg / 29 kg (95 lbs / 65 lbs)

  • Double-Unders: 50 reps

H. Extra Credit (Gymnastics Focus)

  • 2 Sets:

    • 20 plank taps (pushup position) → 10 handstand rocks on the wall

    • Rest 1 minute

    • 20 shoulder taps (pushup position) → 8 handstand shoulder taps on the wall

    • Rest 1 minute

    • 20 shoulder taps (pushup position) → 6 handstand hip taps on the wall

    • Rest 1 minute

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Tuesday 10/09/2014

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Saturday 7/09/2014