Monday 18/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Warmup
0-5 Minutes: General Warmup
5 minutes on a machine of your choice (e.g., rower, bike, treadmill)
General Warmup followed by:
5-10 Minutes: Snatch Warmup
10-15 Minutes: Workout-Specific Preparation
Perform 2-3 sets of:
9-second Assault Bike
3 seconds ramp-up
3 seconds at 100% effort
3 seconds ramp-down
3-4 Burpee Box Jumps
Rest 90 seconds on the bike at an easy pace
Snatch @ 86%
8 Minutes: Build to a single snatch at 86% of your 1RM.
Intent: Linear snatch progression for this cycle while priming the nervous system for snatches under fatigue.
Snatch Under Fatigue
3 Rounds for Time (every 4:00 for 12:00):
200m Run
12 Hand-Release Push-Ups
3 Snatches @ 81%
Perform as singles
Back Squat @ Max Load
Build to a "max effort" single for the day.
Max effort refers to a strong triple for the day, not a true 1RM.
Do not exceed 5 sets in total.
Note: If your front squat is significantly weaker than your back squat, opt for a front squat instead.
Intent: Aggressive setup to develop top-end strength throughout this cycle.
Power Endurance Progression
3 Sets (Go every 5:00)
With a 1:30 Clock complete:
20-Second Assault Bike Sprint
Max Burpee Box Jumps @ 24/20" in the remaining time
Competition
Warmup
0-5 Minutes: General Warmup
5 minutes on a machine of your choice (e.g., rower, bike, treadmill)
General Warmup followed by:
5-10 Minutes: Snatch Warmup
10-15 Minutes: Workout-Specific Preparation
Perform 2-3 sets of:
9-second Assault Bike
3 seconds ramp-up
3 seconds at 100% effort
3 seconds ramp-down
3-4 Burpee Box Jumps
Rest 90 seconds on the bike at an easy pace
A. Within 10 Minutes
1 Snatch @ 86%
Timeframe: Build to a single snatch at 86% in 10 minutes.
Intent: Focus on a linear snatch progression to prime the nervous system before fatigue-based snatches.
B. Snatch Under Fatigue
4 Rounds for Time
10 Shuttle Runs (50 ft each)
Perform as 2x25 ft laps. Target under 1:15 per round.
10 Strict Handstand Push-Ups (scale to kipping as needed).
3 Snatches @ 81%
Perform as singles.
Rest: 2 minutes between rounds.
Intent: Build pre-fatigue complexity while increasing snatch load under fatigue.
C. Back Squat @ Max Load
Goal: Build to a "max effort" double for the day.
Max effort = strong triple effort, not true 1RM.
Setup: Use reverse bands with the smallest pair available.
Option: Substitute with Front Squat if it is significantly weaker than your Back Squat.
Intent: Develop top-end strength aggressively for this cycle.
D. Power Endurance Progression
3-5 Sets on a 1:30 Clock
20 seconds Assault Bike sprint.
Max Burpee Box Jumps at 30"/24" during remaining time.
Rest: 5 minutes between sets (active recovery on the Assault Bike at an easy pace).
Scoring: Calories (rollover) + number of Burpee Box Jumps completed.
Targets:
Elite: Maintain under 4 seconds per rep on Burpee Box Jumps.
Rx: Maintain under 5 seconds per rep.
Intermediate: Maintain under 6 seconds per rep (lower box height if needed).
Goal: Hit a minimum of 10 reps per round. If pace drops twice, end the session early.
Feel: High intensity; ensure proper warm-up.
E. Extra Credit
2 Sets for Time
5 Rounds of 13 Unbroken Chest-to-Bar Pull-Ups.
Rest: 4-12 minutes between sets.
Notes:
Accumulate 130 reps total this week.
If you fail a set, rest longer and scale to accumulate sets of 5-10 reps unbroken under less fatigue.
Adjust rest times to maintain quality and avoid over-fatigue.
Additional Notes
Ensure all progressions are tracked for future training adjustments.
Remove box height or adjust movements if minimum targets can't be met while maintaining intensity.
