Saturday 23/11/2024

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

Fitness

 For Time Workout

Warm-Up

• Perform dynamic stretches for shoulders and legs (e.g., arm circles, lunges).

• Practice light shoulder-to-overhead lifts and box jumps at a reduced height to prepare for intensity.

Workout Structure

1. 5 Shoulder-to-Overheads @ 102 kg/70 kg or around 75-80% of 1RM Push Jerk

2. 5 Burpee Box Jump-Overs @ 60 cm/50 cm

   • Repeat this sequence 3 times.

3. 10 Shoulder-to-Overheads @ 84 kg/57 kg

4. 30 Double-Unders

   • Repeat this sequence 3 times.

5. Handstand Walk – 15 meters

6. 15 Box Jump-Overs @ 60 cm/50 cm

   • Repeat this sequence 3 times.

Time Cap: 15 minutes

Strength Section

Squat Clean

Every 90 seconds for 10:30 (7 sets):

• 1 Squat Clean

  • Build to 89% of your 1RM.

  • Perform under fatigue to simulate competition conditions.

Clean Pull Complex

4 Sets:

• 2 Clean Pulls + 2 Hover Clean Pulls @ 89-94% of 1RM Clean

  • Rest as needed between sets.

  • Use straps if available.

Exrra Credit - Strict Handstand Push-Up (HSPU) Skill

Option 1: Beginner Progressions ("Got None")

1. Every 60-90 seconds x 8-10 rounds:

   • Perform 6-12 second HSPU negatives.
     Maintain tight midline throughout.

2. Accessory Work (3 sets):

   • 6-8 dual dumbbell Z-presses + 20 seconds dual dumbbell overhead hold (legs extended forward).
     Choose the heaviest weight you can handle.

   • Rest 90 seconds.

3. AMRAP Unbroken Pike Push-Ups (feet on the ground).

   • Rest 3 minutes between rounds.

Option 2: Intermediate Progressions ("Got Some")

AMRAP Cycles:

• 2 minutes: Strict HSPU (max 10 reps unbroken at a time).

• Rest 1 minute.

• 2 minutes: Hand-release push-ups.

• Rest 1 minute.

• 2 minutes: Strict HSPU (max 10 reps unbroken at a time).

Extra Credit

For Time:

• 50 GHD Sit-Ups
  Focus on smooth pacing and core engagement.

Competition

For Time Workout

Warm-Up

• Perform dynamic stretches for shoulders and legs (e.g., arm circles, lunges).

• Practice light shoulder-to-overhead lifts and box jumps at a reduced height to prepare for intensity.

Workout Structure

1. 5 Shoulder-to-Overheads @ 102 kg/70 kg or around 75-80% of 1RM Push Jerk

2. 5 Burpee Box Jump-Overs @ 60 cm/50 cm

   • Repeat this sequence 3 times.

3. 10 Shoulder-to-Overheads @ 84 kg/57 kg

4. 30 Double-Unders

   • Repeat this sequence 3 times.

5. Handstand Walk – 15 meters

6. 15 Box Jump-Overs @ 60 cm/50 cm

   • Repeat this sequence 3 times.

Time Cap: 15 minutes

Squat Clean

Every 90 seconds for 10:30 (7 sets):

• 1 Squat Clean

  • Build up to 89% of your 1RM.

  • This is designed to be performed under fatigue.

Clean Pull Complex

4 Sets:

• 2 Clean Pulls + 2 Hover Clean Pulls @ 89-94% of 1RM Clean

  • Rest as needed between sets.

  • Use straps if available.

Jerk Recovery (Option 1)

6 Sets:

• 1 Jerk Recovery Rep

  • Rest 2 minutes between sets.

  • Pause 10 seconds between each rep.

  • Build to a heavy load (~9/10 RPE).

  • Goal: Reinforce jerk support. If setup prevents jerk recovery, switch to Option 2.

Split Jerk Stance Strict Press (Option 2)

6 Sets (Capped):

• 3 Reps Split Jerk Stance Strict Press @ Max Load

  • Perform on both leg leads.

  • Build to a 3RM on each lead leg.

  • Rest as needed.

Extra Credit

Part 1: Conditioning

3 Sets:

• 3 Rounds For Time:

  • 3 Calories SkiErg

  • 10 GHD Sit-Ups

• Rest 3 minutes between sets.

• Focus: Quick transitions and maintaining speed throughout.

Part 2: Core Strength

For Time:

• 40 GHD Sit-Ups

  • Target speed while managing fatigue from prior GHD sit-ups (90 total for the day).