Tuesday 19/11/2024
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
Options:
General Warmup (5 mins): Machine of your choice at moderate pace.
5-10 mins Pressing Warmup: Shoulder mobility and light overhead presses.
Workout-Specific Prep:
2-3 sets:
30 sec row (progressively increasing pace every 10 sec to goal).
3-4 wall balls.
Rest 90 sec.
Shoulder Press Drop Sets
Strength + Endurance:
Build to a heavy set of 4 reps (max effort).
Perform drop sets with AMRAP (-2) for each percentage:
Set 1: Max reps @ 100%.
Set 2: Max reps @ 90%.
Set 3: Max reps @ 80%.
Set 4: Max reps @ 70%.
Rest as needed during weight changes.
Intent: Improve top-end strength and strength endurance. A 3-week cycle of drop sets leads into cluster sets.
Weighted Rope Pull-Ups or Strict Pull ups
Goal: Strength through vertical pulling.
4 sets of max reps (leaving 2 reps in the tank).
Rest 90 seconds between sets.
Form: Bottom hand even with the top arm's elbow.
F. Conditioning: EMOM x 16 mins (8 rounds)
Odd Minutes: 35-sec AMRAP Row (calories).
Even Minutes: 35-sec Wall Balls @ 9/6 Kg.
Focus:
Sustainable row pace with no deterioration.
Smooth wall ball execution at target height.
Gradual intensity increase as work duration expands weekly.
Extra Credit - Option 1: Got None (Ring Muscle-Up Skill Development)
Skill Focus: Build strength, mobility, and coordination for muscle-ups.
Small Ring Swings:
2 small swings into 1 max-effort swing x 6.
Focus: Keep legs straight, reach with toes, and stay elongated in the arch position.
Rest as needed. Watch filmed reps for feedback.
Max Swing + Hip Drive:
1 max-effort ring swing + open hip front swing x 6.
Focus: Maintain straight body line, initiate a strong hip drive. Arm bending is okay but focus on hip dynamics.
Swing + Hip Drive + Pull:
Add an aggressive pull to shoulders x 6.
Focus: Shoulders should be the highest point, then hips and knees.
2-Position Jumping Muscle-Ups:
Jumping into a muscle-up x 6.
Rest 30-60 sec.
Focus: Keep shoulders as the highest point, followed by open hips.
Extra Credit - Option 2: Got Some (Ring Muscle-Up Progression)
Conditioning & Reps:
3-4 sets:
10 Bar-Facing Burpees.
Rest 20 sec.
AMRAP (-1) Ring Muscle-Ups OR accumulate 3 reps AFAP.
Rest 2 mins between sets.
Competition
A. Warm-Up
General Warm-Up
0-5 mins: Machine of choice or light cardio.
Workout-Specific Warm-Up
5-10 mins: Pressing Preparation
10-15 mins: Specific Movement Prep:
2-3 sets:
30 seconds row (increase pace every 10 seconds to goal pace).
3-4 wall balls.
Rest: 90 seconds between sets.
B. Split Jerk (Pause in Dip and Split)
5 sets of 2 reps at 70-75%.
Rest: 90 seconds between sets.
Focus: Technical refinement transitioning from previous stance work.
C. Shoulder Press (Drop Sets)
Set 1: 4 reps at max load.
Set 2: Max reps at 100% of heavy 4.
Set 3: Max reps at 90% of heavy 4.
Set 4: Max reps at 80% of heavy 4.
Set 5: Max reps at 70% of heavy 4.
Notes:
Rest as needed between sets.
Cap at 5 sets.
Focus: Build top-end strength and strength endurance.
D. Weighted Rope Pull-Up
4 sets: Max reps.
Rest: 90 seconds between sets.
Leave 2 reps in the tank each set.
E. EMOM x 18-20 Minutes
Odd Minutes: 35 seconds AMRAP Row (calories).
Even Minutes: 35 seconds Wall Balls (20/14 lb to 10/9 ft target).
Notes:
Target a sustainable pace across all rounds.
Focus on maintaining performance without deterioration.
Extra Credit (Optional)
Part 1: Handstand Shoulder Taps
3 sets of 30 reps.
Rest: 90 seconds.
Part 2: Handstand Stagg Drill
5 sets of 50 seconds.
Switch leg position each set.
Rest: 90 seconds.
Part 3: Crow to Handstand
Accumulate 12 reps (not for time).
Part 4: Freestanding Handstand Push-Ups
2-5 reps per set, aiming for unbroken.
Part 5: Back-to-Wall Handstand Hold
Max unbroken duration, 1 attempt.
