Friday 30/08/2024
Fitness
A. Warmup
0-5 mins:
5-10 mins:
10-15 mins:
Workout Specific Prep:
Complete 2-3 sets of the following:10m DB Farmers Carry: Increase the load each set to prepare your grip.
3-5 V-Ups:
Note: Only perform this segment if you plan on doing the optional metcon later.
B. Front Squat
Set 1: 5 reps at 65% of your 1RM
Set 2: 4 reps at 75% of your 1RM
Set 3: 4 reps at 80% of your 1RM
Set 4: 4 reps at 80% of your 1RM
Rest: Take as much time as needed between sets to recover fully.
B. Every Minute on the Minute (EMOM) for 16 Minutes (4 Rounds):
Minute 1: 20m Dumbbell Farmers Carry (heavy load)
Minute 2: 20 reps alternating Single Arm Ring Rows:
Minute 3: 25 V-Ups
Minute 4: Rest
Intent:
This session is meant to be a deload from more intense training. The focus should be on recovery and perfect execution of each movement. Prioritize full range of motion and strict form throughout.
Target:
Quality: Strive to make each minute of the EMOM perfect.
Feel: Keep the intensity low, focusing on movement quality and recovery in preparation for a more intense session tomorrow.
Competition
A. Warmup
0-5 mins:
5-10 mins:
10-15 mins:
Workout Specific Prep:
Complete 2-3 sets of the following:10m DB Farmers Carry: Increase the load each set to prepare your grip.
3-5 V-Ups:
Note: Only perform this segment if you plan on doing the optional metcon later.
B. Front Squat
Set 1: 5 reps @ 65% of 1RM
Set 2: 4 reps @ 75%
Set 3: 4 reps @ 80%
Set 4: 4 reps @ 80%
Rest: As needed
C. Clean and Jerk
Set 1: 3 reps @ 80%
Set 2: 2 reps @ 82%
Set 3: 2 reps @ 84%
Rest 3 minutes between sets
Note: Not touch-and-go. Reset between reps.
D. Deadlift Autoregulation
Start with 1 rep @ 90% of 3RM (Hand Release)
Rest 45 seconds
Then do 2 reps, rest 45 seconds
Continue adding 1 rep per set until you reach 9/10 RPE or form/speed declines
Comment: Log the weight use.
E. Optional Metcon
Every minute for 12 minutes (3 rounds):
Minute 1: Dumbbell Farmer's Carry, 15 meters (50 feet)
Minute 2: Hand-Over-Hand Sled Pull, 15 meters (50 feet) or 20 alternating Single Arm Ring Rows
Minute 3: 25 V-Ups
Minute 4: Rest
Use a heavy load for the Farmer's Carry.
Intent:
This session is designed as a deload from intense pre-fatigued intervals. Use this opportunity to recover and prepare for tomorrow’s session.
Target:
Achieve perfection in each minute by focusing on a full range of motion and strict movements.
Feel:
The intensity should be low.
