Saturday 24/08/2024
Fitness
A. Warm-Up
0-5 mins: General warm-up
5-10 mins: Snatch Warm up
10-15 mins: Workout-specific prep:
2-3 sets:
100m run
2-3 Snatch (increase load each set)
Rest 90 seconds
B. Workout: 5 Rounds for Time
400m Run
5 Squat Snatch
Round 1: 52/34 kg or 50% of 1RM
Round 2: 61/43 kg or 60% of 1RM
Round 3: 70/48 kg or 70% of 1RM
Round 4: 84/57 kg or 80% of 1RM
Round 5: 93/66 kg or 85-90% of 1RM
percentages based on your most ercent 1RM Snatch.
C. Handstand Push-Up Work
2 sets of alternating circuits:
C1: Max Wall-Facing Shoulder Taps
Perform AMRAP unbrokenRest 30 seconds
C2: Max Piked Position Strict HSPups
Perform AMRAP unbrokenRest 30 seconds
C3: 20 Kipping Handstand Push-Ups or DB Push Press (if you can’t to at least sets of 5reps, choose to do Push Press)
Rest 5 minutes between sets
D. (Extra Credit) Barbell Bench Press
3 sets of 10-12 reps
1-second pause on chest
2 reps in reserve each set
Rest 2 minutes between sets
Competition
A. Warm-Up
0-5 mins: General warm-up
5-10 mins: Snatch Warm up
10-15 mins: Workout-specific prep:
2-3 sets:
100m run
2-3 Snatch (increase load each set)
Rest 90 seconds
B. 2-3 sets of:
B1: Max Wall-Facing Strict Handstand Push-Ups (AMRAP unbroken)
Rest 30 seconds
B2: Max Strict Handstand Push-Ups (AMRAP unbroken)
Rest 30 seconds
B3: 20 Kipping Handstand Push-Ups
Rest 4-6 minutes between sets
C. (*Optional) Ring Muscle up Work (5-8 Complexes for Quality)
Complex
1 Strict Muscle-Up
1 Slow/Controlled Eccentric Back to Full Hang
1 Strict Toes to Ring
1 Skin the Cat (Slow & Controlled)
D. Barbell Incline Bench Press
3 sets of 10-12 reps
1-second pause on chest
2 reps in reserve each set
Rest 2 minutes between sets
E. (Extra) Tricep Hypertrophy Work
3 sets:
Rest 2 minutes
No rest between pushdowns and overhead extensions
F. Intermediate Workout: 5 Rounds for Time
400m Run
5 Squat Snatch
Round 1: 52/34 kg
Round 2: 61/43 kg
Round 3: 70/48 kg
Round 4: 84/57 kg
Round 5: 93/66 kg
