Monday 25/11/2024

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

General Warm-Up (0-5 minutes)

• 5 minutes on a machine of choice

• General Warm-Up

Snatch Warm-Up (5-10 minutes)

• Snatch Warm-Up Drills

Workout-Specific Prep (10-15 minutes)

2-3 sets:

• 30 seconds Assault Bike (increase pace every 10 seconds to 8/10 RPE)

• 5-10 crossover singles

• 2-3 burpees to a 30 cm (12-inch) target

• Rest 90 seconds between sets

Snatch Gauntlet

Every 90 seconds until failure:

• 6 Burpees OTBar + 1 Snatch

Percentage increases: 75% → 78% → 80% → 83% → 85% → 88% → 90% → 93% → 95% → 98%

Back Squats (or Front Squats if applicable)

5 sets:

• Every 90 seconds for 7:30 minutes (5 sets total):

• 3 Back Squats @ 65%
  Use 65% of the heavy single from last week.

• If your Front Squat is significantly weaker, substitute Front Squat instead.

Endurance Conditioning

Every minute for 16 minutes (4 rounds):

• Minute 1: Assault Bike for 50 seconds, track calories.

• Minute 2: 30-50 Double Unders.

• Minute 3: Row for 50 seconds, track calories.

• Minute 4: 10 burpees to a 30 cm target.

Intensity Guidelines:

• Perform both Assault Bike and Row efforts at 7-8/10 RPE.

Intent:
This is a deload week. Effort should remain below an 8/10 throughout.

Target:
Feel refreshed after the workout, not overly fatigued.

Competition

Snatch Gauntlet

Every 90 seconds until failure:

• 30 Double Unders + 1 Snatch

Weight Progressions:

• Male: 84 → 88 → 93 → 98 → 102 → 107 → 111 → 116 → 120 → 125 kg

• Female: 59 → 61 → 64 → 66 → 68 → 70 → 73 → 75 → 77 → 79 kg

Strength Work: Back Squats (or Front Squats)

6-8 sets:

• Every 90 seconds for 9 minutes (6 total sets):

  • 3 Back Squats @ 65%
    Bar loaded to 65% of last week's heavy single.

  • If Front Squat is significantly weaker, substitute it for this session.

Setup Recommendation:

• Use reverse bands with the smallest available pair.

Conditioning Workout

Every minute for 20 minutes (5 rounds):

• Minute 1: Assault Bike for 50 seconds (track calories).

• Minute 2: 30-50 crossover single unders.

• Minute 3: Assault Bike for 50 seconds (track calories).

• Minute 4: 10 burpees to a 30 cm (12-inch) target.

Intensity Guidelines:

• Perform both bike efforts at 7-8/10 RPE.

• If exceeding 8/10 RPE, reduce jump rope reps or slow bike pace.

Intent:

• This is a deload week. Keep the intensity below an 8/10 effort level.

Target:

• You should leave this session feeling worked but not fatigued or beat up.

Extra Credit

AMRAP in 2:30

• Seated Strict Muscle-Ups

Focus:

• Aim to achieve 50% of your score from Week 1 as a benchmark.

• Prioritize quality and control during this deload week.