Saturday 20/07/2024
FitneSS
A. Warmup
0-5 mins: General Warmup
on a machine of choice
5-10 mins: Pressing Warm up
(coach choice)
10-15 mins: Workout Specific Prep
2 sets:
10-12 single unders
2-3 shuttle runs
Rest 90 seconds
B. Find a 3RM:
3 chin-ups (supinated grip strict pull-ups)
C. Barbell Bench Press
3 sets of 10 reps
Rest 2 minutes between sets
2 Reps in Reserve
D. For Time
150 Double-Unders
20 Shuttle Runs
100 Double-Unders
20 Shuttle Runs
50 Double-Unders
20 Shuttle Runs
Time Cap: 16 minutes
E. Extra Credit - Strict HSPU Skill + Strength
Option 1: Got None
PART 1:
4 sets:
A1. 30 sec dual DB overhead hold in Z-press position (legs extended in front)
Use the heaviest weights possible with elbows fully locked out
Rest 90 sec
A2. AMRAP unbroken pike HSPU to 1" deficit (toes or knees on box)
Rest 90 sec
PART 2:
3 sets per arm:
AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 tempo
Rest to recovery between arms
Choose a weight allowing at least 5 reps per set
Option 2: Got Some
Every 90 sec x 5 sets:
Competition
A. Warmup
0-5 mins: General Warmup
on a machine of choice
5-10 mins: Pressing Warm up
10-15 mins: Workout Specific Prep
2-3 sets:
10-12 single unders
2-3 shuttle runs
Rest 90 seconds
B. As Many Rounds and Reps as Possible in 3 Minutes
Buy-In:
10 Wall Facing Strict Handstand Push-Ups
15 Strict Handstand Push-Ups
Then AMRAP:
Kipping Handstand Push-Ups
All at 10" x 30" Line Standard
Compare to 7/8/23
C. Find a 3RM
3 chin-ups (supinated grip strict pull-ups)
D. (Optional- Hypertrophy)
Option 1: Barbell Incline Bench Press
3 sets of 10 reps
Rest 2 minutes between sets
2 Reps in Reserve
OR
Option 2 :
Weighted Ring Dip @ Max Load
Build to a heavy single strict ring dip
FOLLOWED BY
Weighted Ring Dip
2 sets of Max reps @ 30% Oof Max load
Rest 3 minutes between sets
*AMRAP (-1) each set @ 30% of part E
E. Alternating Sets (4 sets)
E1.
8-10 Double DB strict press or Banded OH Tricep Extension
2 Reps in Reserve
Rest 45 seconds
E2.
8-10 Kettlebell Towel Hammer Curls (30X1 tempo)
2 Reps in Reserve
Rest 45 seconds
F. For Time:
200 Crossover Single Unders
20 Shuttle Runs
150 Crossover Single Unders
20 Shuttle Runs
100 Crossover Single Unders
20 Shuttle Runs
Time Cap: 16 minutes
G. Extra Credit - Gymnastics
Every 4 minutes for 16 minutes (4 rounds):
Handstand Walk 15m / 50 feet
8 Bar Muscle-Ups
Handstand Walk 15m / 50 feet
Pirouette at 7,5m / 25 ft for both HSW sections
