Friday 15/11/2024

Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.

Fitness

Warm-Up

0-5 mins: General warm-up

• 5 mins: Machine of choice (e.g., rower, bike)

5-10 mins: Snatch warm-up

10-15 mins: Workout-Specific Prep
2-3 sets:

• 30 sec on bike (increase each set to reach 85% effort)

• 3-4 TNG (Touch and Go) Power Snatches

• 2-3 Hand-Release Push-Ups

• 3-4 Kettlebell Box Step-Ups

• 2-3 Strict Dumbbell Presses

• Rest 90 seconds between sets

Snatch Complex (Within 10 Minutes)

Complex: Snatch + Below Knee Hang Squat Snatch + Hang Snatch + Overhead Squat

• Goal: 10 minutes to build to a heavy set for the day.

 Strength-Endurance Circuit

3 Rounds for Time:

• 10 Power Snatches @ 50% 1RM (Touch-and-go, unbroken)

• 20 Hand Release Push-Ups

• Rest 2 minutes between rounds

Front Squat

• Set 1: 3 reps @ 65%

• Set 2: 3 reps @ 70%

• Set 3: 3 reps @ 75%

• Set 4: 3+ reps @ 75% (AMRAP, stopping 2 reps before failure)

Rest as needed between sets.

• If you did Front Squats on Monday, substitute with Back Squats today.

• Intent: Volume day, with lighter percentages to allow for a high-rep final set.

Pressing Circuit

3 Rounds:

• 10 Barbell Front Rack Box Step-Ups 10 reps per side (24/20 in box height)

• 20 Barbell Strict Presses

• Rest 2 minutes between rounds

• Use the same weight for both exercises.

Extra Credit - Handstand Push-Up Work

Option 1: Beginner (No HSPU)

1. 20 sec Tripod Headstand x3 (Rest as needed)

2. 10 alternating Single-Leg Extensions in Tripod (each side) x3 (Rest as needed)

3. 10 Double-Leg Kipping Extensions in Tripod x3 (Rest as needed)

Option 2: Intermediate (Some HSPU)

1. 1 min AMRAP:

• 8 Dual Dumbbell Shoulder-to-Overhead (22,5/15kg) + Max Kipping HSPU in remaining time

• Rest 2 mins

• Repeat for 4 sets

Scoring: Track total kipping HSPU completed.
DBs should be unbroken—modify weight if necessary.

Competition

A. Warm-Up

0-5 mins: General warm-up

• 5 mins on any machine of choice

5-10 mins: Snatch warm-up

• Snatch Warm-Up

10-15 mins: Workout-specific prep
2-3 sets of:

• 30 sec bike (increase intensity each set up to 85%)

• 3-4 TNG power snatches

• 2-3 kipping parallette HSPU (increase depth each set)

• 3-4 KB box step-ups

• 2-3 strict HSPU

Rest 90 seconds between sets.

B. Snatch Complex

Complete within 10 minutes:

• Complex: Snatch + Below Knee Hang Squat Snatch + Hang Snatch + Overhead Squats

• Goal: Build up to a max load in 10 minutes, with a full squat on all movements

Intent: This complex builds strength and technique for athletes training for WZA or the CF season, focusing on peak strength development.

C. Front Squat

4 Sets:

• Set 1: 3 reps at 65%

• Set 2: 3 reps at 70%

• Set 3: 3 reps at 75%

• Set 4: 3+ reps at 75% (AMRAP -2)

Rest as needed.
Intent: This volume squat day encourages strength endurance. Choose Front or Back Squat based on the opposite squat selection from earlier in the week.

D. Part 1 – Conditioning

3 Rounds for Time:

• 10 Power Snatches at 50% (unbroken, touch-and-go)

• 10 Deficit Kipping Parallette Handstand Push-Ups (challenging depth; complete within 3 sets or less)

• Rest 3 minutes between each round with easy bike spin

E. Part 2 – Conditioning

3 Rounds for Time:

• 10 Double Kettlebell Front Rack Box Step-Ups (24/20 inches)

• 20 Strict Handstand Push-Ups

• Rest 3 minutes between each round with easy bike spin

Intent: Alternating between Pulling + Squatting and Pressing + Hinging weekly. Target time is 2:30 per interval; modify as needed to maintain this target.

Extra Credit

Part 1

3 Alternating Sets of:

1. Ring Support Hold - 10 seconds
   Rest 15 seconds

2. Bottom of Ring Dip Hold - 10 seconds
   Rest 30 seconds

3. Max Strict Ring Dips (AMRAP unbroken)

Rest 2 minutes between sets.

Part 2

3 Alternating Sets of:

1. Ring to Chest Isometric Hold - 10 seconds
   Rest 30 seconds

2. Max False Grip Ring Pull-Ups

Rest 2 minutes between sets.