Friday 29/11/2024
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
0-5 mins: General warm-up
Choose a machine of your choice for 5 minutes.
5-10 mins: Snatch-specific warm-up
Perform the following exercises for 2-3 sets:
20 seconds ski @ 75% effort
1 rope climb
3-4 hand-release push-ups (HRPU)
3-4 V-ups
3-4 box jump overs
Rest 90 seconds between sets.
10-15 mins: Workout-specific prep
EMOM x 9
Minutes 1-3: 3-Position Snatch (top-down) @ 55%
Minutes 4-6: 2-Position Snatch (top-down) @ 60%
Minutes 7-9: 1 Snatch @ 65%
Optional: Add an extra minute for weight changes, making it an 11-minute EMOM.
You can perform power or squat snatches based on how you feel.
Max Front Squats
Perform 1 AMRAP set @ 75% of your 1RM.
Leave 3-4 reps in the tank.
Note: If you performed Front Squats on Monday, choose Back Squats for this session.
6 Rounds for Time
10 Kipping Pull-ups
10 hand-release push-ups
10 V-ups
10 Split Jumps
Intent:
As part of a deload week, aim to complete this as a true "for time" workout. Move at a fast pace while maintaining unbroken sets.
Target:
Adjust reps if needed to ensure you can maintain unbroken sets.
Feel:
Expect a challenging pace, with fatigue coming from gymnastic movements.
Competition
Warm-Up
0-5 mins: General warm-up
Choose a machine of your choice for 5 minutes.
5-10 mins: Snatch-specific warm-up
Perform the following exercises for 2-3 sets:
20 seconds ski @ 75% effort
3-4 chest-to-bar pull-ups (CTB)
3-4 hand-release push-ups (HRPU)
3-4 toes-to-bar (TTB)
3-4 box jump overs
Rest 90 seconds between sets.
10-15 mins: Workout-specific prep
EMOM x 9
Minutes 1-3: 3-Position Snatch (top-down) @ 55%
Minutes 4-6: 2-Position Snatch (top-down) @ 60%
Minutes 7-9: 1 Snatch @ 65%
Optional: Add an extra minute for weight changes, making it an 11-minute EMOM.
You can perform power or squat snatches based on how you feel.
Max Front Squats
Perform 1 AMRAP set @ 75% of your 1RM.
Leave 3-4 reps in the tank.
Note: If you performed Front Squats on Monday, choose Back Squats for this session.
6 Rounds for Time
10 chest-to-bar pull-ups (CTB)
10 hand-release push-ups (HRPU)
10 toes-to-bar (TTB)
10 box jump overs
Intent:
As part of a deload week, this workout should be approached at a fast pace. Treat it as a true "for time" effort while maintaining unbroken sets.
Target:
CTB and TTB must be unbroken. Adjust reps if needed to maintain unbroken sets.
Feel:
This will be challenging, with the focus on sustaining gymnastic movements unbroken.
