Saturday 16/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Workout: AMRAP Squat Clean Progression
Structure: 3 Sets
Each set includes 3 minutes of AMRAP followed by 1 minute of rest.
Set Details:
Buy-In:
Complete 20/16 calories on the rower.
Bar Muscle-Ups:
Perform 10 bar muscle-ups.
Squat Cleans:
Use the remaining time for max reps squat cleans.
Adjust the barbell weight as follows:
Set 1: 61 kg / 43 kg (135 lb / 95 lb) or 60% of 1RM
Set 2: 84 kg / 57 kg (185 lb / 125 lb) or 70% of 1RM
Set 3: 102 kg / 70 kg (225 lb / 155 lb) or 80% of 1RM
Rest:
Take exactly 1 minute of rest between sets.
Strength and Conditioning Workout
Power Clean and Jerk
Every 90 seconds, for 10:30 (7 sets):
Perform 1 Power Clean and Jerk.
Build to 87% of your 1RM Power Clean throughout the sets.
Hover Clean Pull
5 sets of 3 reps at 87-92% of your Clean 1RM.
Rest as needed between sets.
Use straps if available.
Focus on proper form and maintaining a strong pull.
Extra Credit
3-4 sets:
Ski Erg Sprint
10 seconds at 100% effort.
Immediately transition to the next movement.
GHD Sit-Ups
Perform 10+10 unbroken GHD sit-ups (split into two sets of 10).
Rest 3-15 seconds between sets based on ability.
Rest as needed between rounds.
Focus on explosive effort during the sprint and maintaining core engagement during sit-ups.
Competition
Workout: AMRAP Squat Clean Progression
Structure: 3 Sets
Each set includes 3 minutes of AMRAP followed by 1 minute of rest.
Set Details:
Buy-In:
Complete 20/16 calories on the rower.
Bar Muscle-Ups:
Perform 10 bar muscle-ups.
Squat Cleans:
Use the remaining time for max reps squat cleans.
Adjust the barbell weight as follows:
Set 1: 61 kg / 43 kg (135 lb / 95 lb) or 60% of 1RM
Set 2: 84 kg / 57 kg (185 lb / 125 lb) or 70% of 1RM
Set 3: 102 kg / 70 kg (225 lb / 155 lb) or 80% of 1RM
Rest:
Take exactly 1 minute of rest between sets.
Strength and Conditioning Workout
Power Clean and Jerk
Every 90 seconds, for 10:30 (7 sets):
Perform 1 Power Clean and Jerk.
Build to 87% of your 1RM Power Clean throughout the sets.
Hover Clean Pull
5 sets of 3 reps at 87-92% of your Clean 1RM.
Rest as needed between sets.
Use straps if available.
Focus on proper form and maintaining a strong pull.
Extra Credit
3-4 sets:
Ski Erg Sprint
10 seconds at 100% effort.
Immediately transition to the next movement.
GHD Sit-Ups
Perform 10+10 unbroken GHD sit-ups (split into two sets of 10).
Rest 3-15 seconds between sets based on ability.
Rest as needed between rounds.
Focus on explosive effort during the sprint and maintaining core engagement during sit-ups.
