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    Week 10

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    Eliseu Pereira
    This document contains a multi-week training plan consisting of strength, metabolic conditioning, and skill work. It includes workouts focused on movements like snatches, cleans, overhead squats, and pull-ups. Each session provides the workout description, target scores, and scaling options. The plan also incorporates conditioning sessions like rowing intervals and zone 2 cardio to build endurance.

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    Week 10

    Uploaded by

    Eliseu Pereira
    92 views11 pages
    This document contains a multi-week training plan consisting of strength, metabolic conditioning, and skill work. It includes workouts focused on movements like snatches, cleans, overhead squats, and pull-ups. Each session provides the workout description, target scores, and scaling options. The plan also incorporates conditioning sessions like rowing intervals and zone 2 cardio to build endurance.

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    This document contains a multi-week training plan consisting of strength, metabolic conditioning, and skill work. It includes workouts focused on movements like snatches, cleans, overhead squats, and pull-ups. Each session provides the workout description, target scores, and scaling options. The plan also incorporates conditioning sessions like rowing intervals and zone 2 cardio to build endurance.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    92 views11 pages

    Week 10

    Uploaded by

    Eliseu Pereira
    This document contains a multi-week training plan consisting of strength, metabolic conditioning, and skill work. It includes workouts focused on movements like snatches, cleans, overhead squats, and pull-ups. Each session provides the workout description, target scores, and scaling options. The plan also incorporates conditioning sessions like rowing intervals and zone 2 cardio to build endurance.

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    SEGUNDA

    The Little Mermaid OPTIONAL (Open)


    Run 1000m
    -into-
    5 Rounds
    5 Strict Pull Ups
    15 Air Squats
    -into-
    Run 1000m

    TARGET SCORE
     Target Time: sub 13 minutes

     Time Cap: 16 minutes


    The Little Mermaid (QuarterFinals, SemiFinals, & Games)
    Run 1000m
    -into-
    5 Rounds
    5 Ring Muscle Ups
    10 Strict Handstand Push Ups
    20 Pistols
    -into-
    Run 1000m

    TARGET SCORE
     Target Time: sub 20 minutes

     Time Cap: 24 minutes

    Tall Snatch 5-5-3-3


    5 Tall Snatch @ 6/10 RPE
    5 Tall Snatch @ 6/10 RPE
    3 Tall Snatch @ 7/10 RPE
    3 Tall Snatch @ 7/10 RPE

    Barbell Prep
    3 Sets
    10 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge
    10 Single Arm Kettlebell Clean and Push Press (5 each side)
    10 Seated Straddle-Legged Double Dumbbell Shoulder Press
    Double Dumbbell Walking Lunge + Curl to Press
    Single Arm Kettlebell Clean and Push Press
    Seated Straddle Legged Double Dumbbell Shoulder Press

    Bench Good Morning


    3 Sets x10 Bench Good Morning

    *Perform a good morning sitting straddle on a bench.


    **Try and get more than last week.
    Snatch Lift Off + Snatch Deadlift to Mid Thigh + Snatch 4-4-3-3-3
    1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6/10 RPE
    1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6.5/10 RPE
    1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
    1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
    1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 8/10 RPE
    Back Squat 1x4
    Build to a set of 4 Back Squat @8/10 RPE

    SESSÃO 2

    “Part of Your World” (SemiFinals & Games)


    21-15-9
    Power Clean and Jerk (115/80)
    3-2-1
    Legless Rope Climbs
    -rest until 12:00-
    9-6-3
    Power Clean and Jerk (245/165)
    3-2-1
    Legless Rope Climbs

    TARGET SCORE
     Target Time each set: sub 7 minutes
     Time Cap each set: 10 minutes

    TERÇA
    “Under the Sea” OPTIONAL (Open)
    4 sets
    10 Deadlifts (185/125)
    20 Push Ups
    -rest 1 minute b/t sets-
    *Reps ideally unbroken

    TARGET SCORE
     Target Time each set: 30-45 seconds

     Time Cap each set: 90 seconds

    “Under the Sea” (QuarterFinals, SemiFinals & Games)


    2 sets (set 1 @75%, set 2@80% pacing effort)
    3 Rounds
    9 Deadlifts (275/185)
    12 Burpee Over Bar
    -rest 1 minute b/t sets-

    TARGET SCORE
     Target Time each set: 2-3 minutes

     Time Cap each set: 4 minutes


    Tall Clean 3x5
    5 Tall Cleans @ 6/10 RPE
    5 Tall Cleans @ 6/10 RPE
    5 Tall Cleans @ 6/10 RPE
    Barbell Prep
    10 Wide Grip Barbell Curls
    10 Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the
    thrust)
    10 Banded Push Ups
    Wide Grip Barbell Curls
    Weighted Hip Thrusts
    Banded Push Ups
    Bench Press 5-5-4-4-4
    5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
    5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
    4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
    4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
    4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row
    *Move up in weight each set
    *Perform 10 TEMPO Single Arm Dumbbell Row (5 each side) in between sets (3
    second descent, 1 second hold at the top and bottom of each rep)
    Clean Lift Off + Clean Deadlift to Mid Thigh + Power Clean to Parallel + Clean
    5x4
    1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
    Clean @ 6/10 RPE
    1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
    Clean @ 6.5/10 RPE
    1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
    Clean @ 7/10 RPE
    1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
    Clean @ 7.5/10 RPE
    1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1
    Clean @ 8/10 RPE

    SESSÃO 2

    King Triton (QuarterFinals, SemiFinals & Games)


    2 sets
    25/20 Calorie Ski
    5 Wall Walks
    50’ Handstand Walk
    5 Wall Walks
    25/20 Calorie Ski
    -Rest 1:1 b/t sets-

    TARGET SCORE
     Target Time each set: sub 5 minutes

     Time Cap each set: 7 minutes

    Zone 2 Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

    Perform 45-60 minutes of Zone 2.


    Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
    of 3-4).

    QUARTA
    Ariel + Prince Eric OPTIONAL (Open)
    5 sets:
    600m Row or Ski at RPE5,
    3 Minute Echo Bike at RPE3,
    - Rest 1 minute b/t sets-

    *Score Echo Bike Calories

    TARGET SCORE
     Target Calories each set: 20/15+

     Minimum Calories before scaling each set: none


     Target Time each set: sub 6 minutes
     Time Cap each set: none

    Ariel + Prince Eric (QuarterFinals, SemiFinals & Games)

    3 sets (set 1 @75%, set 2 @80%, set 3@85% pacing effort)


    15/12 Calorie Row
    15 Overhead Squats (115/80)
    30 Chest to Bar Pull Ups
    15 Overhead Squats (115/80)
    15/12 Calorie Row
    -rest 3 minutes b/t sets-

    *QuarterFinals only perform 2 sets and score slowest set twice

    TARGET SCORE
     Target Time each set: 3-4 minutes
     Time Cap each set: 5 minutes

    Hang Snatch + Overhead Squat 1x4


    Take 10 minutes to establish a 3 RM Hang Snatch + 1 Overhead Squat (On the
    last rep only).
    Barbell Prep
    3 Sets
    :60 Side Forearm Plank with Top Leg Up on Bench (:30 each side)
    10 Alternating Twisting Back Extensions
    :60 Sandbag Hold
    Side Forearm Plank with Top Leg on Bench
    Alternating Twisting Back Extensions
    Sandbag Hold
    Hang Snatch 5-4-3-2-1
    2 Times Through:

    Hang Snatch Speed Ladder

    5 Hang Snatch @ 5/10 RPE


    4 Hang Snatch @ 6/10 RPE
    3 Hang Snatch @ 7/10 RPE
    2 Hang Snatch @ 8/10 RPE
    1 Hang Snatch @ 9/10 RPE
    *Rest as needed in between sets

    *This is to be performed as fast as possible with 5 different bars (or someone


    changing your weights for you each set).
    **Record heaviest set as score.

    SESSÃO 2

    Ariel + Prince Eric OPTIONAL (QuarterFinals, SemiFinals & Games)


    5 sets:
    600m Row or Ski at RPE5,
    3 Minute Echo Bike at RPE3,
    - Rest 1 minute b/t sets-

    *Score Echo Bike Calories

    TARGET SCORE
     Target Calories each set: 25/20+

     Minimum Calories before scaling each set: none


     Target Time each set: sub 6 minutes
     Time Cap each set: none

    Scuttle (SemiFinals & Games)

    2 sets (1 set every 10 minutes)


    50’ Sled Push (2x45/1x45)
    5 Strict Deficit Handstand Push Ups (3.5”/2”)
    50’ Sled Push (2x45/1x45)
    5 Strict Deficit Handstand Push Ups (3.5”/2”)
    50’ Sled Push (2x45/1x45)
    5 Strict Deficit Handstand Push Ups (3.5”/2”)
    50’ Sled Push (2x45/1x45)

    TARGET SCORE
     Target Time each set: 3-4 minutes

     Time Cap each set: 6 minutes

    QUINTA

    BikeErg: Lactate Threshold

    Warm-Up
    2 Min at RPE3 (or 70-80 RPM)
    2 Min at RPE5 (or 80 RPM)
    2 Min at RPE6 (or 85 RPM)
    2 Min at RPE7 (or 90 RPM)
    1 Min at RPE1-2 (any RPM)

    Main Workout:
    5x 20 Sec at RPE10, D1 (Max RPM), 40 Sec at RPE1-2 (Any RPM)
    Redo Warm-up (Yes..2nd time)
    5x 10 Sec at RPE10, D1 (Max RPM), 50 Sec at RPE1-2 (Any RPM)
    Redo Warm-up (Yes..3rd time)
    5x 15 Sec at RPE10, D1 (Max RPM), 45 Sec at RPE1-2 (Any RPM)
    Time: 42 Min

    *SCORE = TOTAL METERS (including 1st, 2nd, and 3rd Warm Ups)

    SEXTA
    Barbell Prep
    3 Sets
    10 Plate Press Cossack Squat (Press plate out as you descend, bring plate back
    to chest as you stand)
    20 Single Arm Dumbbell Bench Press (10 each side)
    20 Kettlebell Side Bends (10 each side)
    Plate Press Cossack Squat
    Single Arm Dumbbell Bench
    Kettlebell Side Bends
    Shoulder Press 1x3
    Take 10 Minutes to establish a 3 RM Strict Press.
    Ursula (Open) OPTIONAL
    16 Minute EMOM
    4 Sets:
    Minute 1 - 50 Double Unders
    Minute 2 - 5 Power Cleans (155/105)
    Minute 3 - 200m Run
    Minute 4 - 10 GHD Sit Ups (OR 15 Abmat Sit Ups)

    TARGET SCORE
     Target Time each minute: sub 40 seconds

     Time Cap each minute: 45 seconds

    Ursula (QuarterFinals, SemiFinals & Games)

    For time:
    1-2-3-4-5-6-7-8-9
    Front Squats (205/135)
    Bar Facing Burpee

    Time Cap: 12 minutes

    TARGET SCORE
     Target Time: 8-10 minutes

     Time Cap: 12 minutes

    SESSÃO 2
    “Poor Unfortunate Souls” (QuarterFinals, SemiFinals & Games)

    3 rounds
    150 Double Under
    15 Bar Muscle Ups

    TARGET SCORE
     Target Time: sub 10 minutes

     Time Cap: 14 minutes

    SABADO

    Snatch 5x1
    Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles

    Clean & Jerk 5x1


    Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles
    Sebastian + Flounder (Open) OPTIONAL

    Partner Workout
    2 Rounds through the following:

    AMRAP 3 Minutes
    1000/900m Bike Erg
    Max Rope Climbs (split)
    -rest 1 Minute-
    AMRAP 3 Minutes
    1000/900m Bike Erg
    Max Synchro Burpee Bar Muscle Ups
    -rest 1 Minute-
    AMRAP 3 Minutes
    1000/900m Bike Erg
    Max Rope Climbs (split)
    -rest 1 Minute-
    AMRAP 3 Minutes
    1000/900m Bike Erg
    Max Synchro Burpee Bar Muscle Ups
    -rest 1 Minute-

    -no additional rest b/t rounds-

    *Each partner has their own bike for the workout (i.e. both biking the
    1000/900m at the same time)
    **Sub 30/24 Calorie Assault Bike, 25/20 Calorie Echo Bike, 500m Row, 500m
    Ski or 400m Run for Rx’d if needed.

    TARGET SCORE
     Reps equal total work done AFTER the bike (aka the bike doesn’t equal any
    reps)
     Target Reps each set: 6+
     Minimum reps before scaling each set: 4

    Sebastian + Flounder (QuarterFinals, SemiFinals & Games)

    Partition as desired
    300’ Front Rack Kettlebell Walking Lunge (2x53/35)
    400' Handstand Walk
    50 Hang Kettlebell Clean and Jerks (2x53/35)

    *20 Minute Cap

    TARGET SCORE
     Target Time: sub 15 minutes

     Time Cap: 20 minutes

    “Kiss the Girl” (QuarterFinals, SemiFinals & Games)

    21 Wall Facing Strict Handstand Push Ups


    15 Box Jumps (30/24)
    6 Rope Climbs
    3 Legless Rope Climbs
    -rest til 15:00-
    50 GHD Sit Ups
    50/40 Calorie Row
    50 Wall ball (20/14) (11/10)

    TARGET SCORE
     Target Time workout 1: sub 4 minutes
     Target Time workout 2: sub 7 minutes
     Time Cap workout 1: 5 minutes
     Time Cap workout 2: 10 minutes

    Zone 2 Cardio/Heart Rate (SemiFinals, & Games)


    Perform 45-60 minutes of Zone 2.
    Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
    of 3-4).

    DOMINGO

    Swim Workouts

    Warm-Up: 50m Easy


    6 Minute Kick (40 Sec Easy, 20 Sec Fast, Repeat)
    2x 100m Swim at RPE3-4 15 Sec Rest
    200m Free (25m Drill /25m Swim), 30 Sec Rest
    2x 100m Swim at RPE5-6, 15 Sec Rest
    200m (Pull), 30 Sec Rest
    2x 100m Swim at RPE7-8, 15 Sec Rest
    200m (50m Non-Free /50m Free), 30 Sec Rest
    2x 100m Swim at RPE9-10, 15 Sec Rest
    Cool Down: 50m Easy
    Total 1750m

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