Friday 2/08/2024
FitneSS
A. Warmup (0-15 mins)
General Warmup (0-5 mins)
Clean and Jerk Warmup 2
B. Strength and Conditioning
3 Sets:
Perform as many reps as possible in 1 minute:
AMRAP: Clean and Jerks @ 80%
Rest 3 minutes between sets
C. Front Squats
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 70, 75, 80
D. Deadlift Auto Regulation
Deadlift and Wall Walks:
Starting at 2 reps Deadlift @ 84% of 3RM and 2 Wall Walks
then do 3 reps Deadlift and 3 Wall Walks
then do 4 reps Deadlift and 4 Wall Walks
Continue until reaching a 9/10 RPE or form/speed is lost.
Reps have to be unbroken.
Touch and Go.
Competition
*Today the emphasis is on the workout so if you want to skip some of the strength work or even all of them feel free to do so, do your best on the workout and make sure you perform at your 100%. There will be 2 more workouts tomorrow to go.
A. Warmup (0-15 mins)
General Warmup (0-5 mins)
B. Strength and Conditioning
3 Sets:
Perform as many rounds and reps as possible in 2 minutes, with a buy-in:
Buy-In: 5 Snatches @ 70%
AMRAP: Clean and Jerks @ 80%
Rest 3 minutes between sets
Use a 2-bar setup if possible; any snatch/C&J style allowed.
C. Front Squats
Every 2:30, for 10 minutes (4 sets):
5 Front Squats
Loads per set (by %): 60, 70, 75, 80
D. Deadlift Auto Regulation
Hand Release Deadlift:
Starting at 2 reps @ 84% of 3RM
Rest 45 sec, then do 3 reps
Rest 45 sec, then do 4 reps
Continue until reaching a 9/10 RPE or form/speed is lost.
Touch and Go allowed
E. Optional Accessories - 3 Alternating Sets
7 Prone Incline Bench DB Butterfly Laterals
7 reps per direction each set (2 reps in reserve)
Rest 45 seconds
10-12 Barbell Front Raises
1 rep in reserve, slight bend in elbows to target delts
Rest 45 seconds
Max Seated Single Leg Pike Lifts for 30 seconds
Rest 45 seconds
F. For Time
21-15-9:
Deadlift @ 102/70kg (225/155 lbs)
9-6-3:
Wall Walks
21-15-9:
Power Clean and Jerk 61/43kg (135/95 lbs)
Kipping Handstand Push-ups (HSPUs)
