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 mins):

  • Perform any general warm-up activity for 5 minutes using a machine of your choice (rower, bike, etc.).

Workout-Specific Prep (10-15 mins):
Perform 2-3 sets of:

  • 6/5 calories on rower

  • 3-4 wall balls

  • 3-4 burpee box jump-overs

  • Rest 90 seconds between sets.

Notes: Ensure movements are performed with control, and gradually increase intensity as you progress.

Power Clean

3 sets of 1.1.1.1.1 reps @ 65-70% of your one-rep max.

  • Rest 15 seconds between singles.

  • Rest 2 minutes between sets.

Key Points:

  • Focus on sharp, snappy lifts with solid footwork and turnover.

  • Loading should feel manageable while emphasizing clean technique.

Deadlift (Speed Work)

Every minute, on the minute (EMOM) for 10 minutes:

  • 1 deadlift @ 65% of 1-rep max.

Focus:

  • Perform each lift with maximum speed to lockout.

  • At the top: ensure knees are locked, glutes are engaged, and eyes are forward.

Conditioning

Every minute for 20 minutes (5 rounds):

  • Minute 1: Row 12/9 calories.

  • Minute 2: 12 wall ball shots to 10/9 feet using 20/14 lbs.

  • Minute 3: Row 12/9 calories.

  • Minute 4: Perform 6-8 burpee box jump-overs at 24/20 inches.

Intent:

  • Build endurance and maintain a smooth, steady pace.

  • Progress intensity week by week, alternating focus on movements (Row/Wall Balls for odd weeks and Row/Burpee Box Jump Overs for even weeks).

Target:

  • This is a deload week; adjust reps as needed to keep the effort sustainable. Each minute should feel attainable without over-exertion.

Extra Credit

8 Rounds for Time:

  • 10 GHD sit-ups

Guidelines:

  • Rest as minimally as needed to maintain speed.

  • Track your rest time to evaluate your pacing and ability to sustain effort.

Remember to prioritize technique over speed, especially during deload weeks. Stay focused and consistent!

Competition

Warm-Up

General Warm-Up (0-5 mins):

  • Perform any general warm-up activity for 5 minutes on a machine of your choice (rower, bike, etc.).

Optional:

  • General Warm-Up

  • Clean and Jerk Warm-Up

Workout-Specific Prep (10-15 mins):
Perform 2-3 sets of:

  • 6/5 calories on rower

  • 3-4 wall balls

  • 3-4 burpee box jump-overs (BBJO)

  • Rest 90 seconds between sets.

Note: Gradually increase intensity to prepare for your main workout.

Power Clean

3 sets of 1.1.1.1.1 reps @ 65-70% of your one-rep max.

  • Rest 15 seconds between singles.

  • Rest 2 minutes between sets.

Key Points:

  • Focus on speed and precision off the hip.

  • Emphasize solid footwork and turnover.

Deadlift Options

Option 1: Deadlift

  • Every minute, on the minute (EMOM) for 10 minutes:

    • 1 rep @ 65% of your heavy single from week 1.

Option 2: Reverse Banded Deadlift

  • Every minute, on the minute (EMOM) for 10 minutes:

    • 1 rep @ 75% of your heavy single from last week.

    • Match band tension to your previous setup.

Focus for Both Options:

  • Prioritize speed to lockout.

  • At the top: ensure knees are locked, glutes are engaged, and eyes are forward.

Accessory Work

Kettlebell Single-Leg Romanian Deadlift

  • Perform 3 sets of 6-8 reps per side.

  • Rest as needed between sets.

Guidelines:

  • Use moderate weight and focus on stability.

  • If safe, perform barefoot to emphasize full foot contact with the floor.

Conditioning

Every minute for 20 minutes (5 rounds):

  • Minute 1: Row 12/9 calories.

  • Minute 2: Perform 12 wall ball shots to 10/9 feet using 20/14 lbs.

  • Minute 3: Row 12/9 calories.

  • Minute 4: Complete 6-8 burpee box jump-overs at 24/20 inches.

Intent:

  • Build endurance and gradually increase volume and intensity over the cycle.

  • Alternate weekly focus: Row/Wall Balls for odd weeks and Row/Burpee Box Jump-Overs for even weeks.

Target:

  • This is a deload week; adjust reps as needed to maintain a smooth pace and avoid overexertion.

Extra Credit

10 Rounds for Time:

  • Perform 10 GHD sit-ups.

  • Rest as minimally as needed to maintain speed.

Guidelines:

  • Track rest times and focus on maintaining consistent pacing throughout.

  • Aim to improve your ability to gauge recovery and sustain performance.

Prioritize form and consistency, especially during deload weeks. Make adjustments where necessary to align with your energy levels and recovery needs.

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Thursday 28/11/2024

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Tuesday 26/11/2024