Friday 28/06/2024
FitneSS
Slow Pull Snatch
5 sets of 1 rep @ 65-80%
Rest as needed
Focus: Quality pulls and patience off the floor (2 seconds to knee)
Back Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85%
Rest as needed
Conditioning:
4 sets AMRAP:
On a 3 minute Window Complete:
400m Run or Row 400/350m
If you are not able to complete the run under 2 minutes choose to do Row.
AMRAP Cal Bike until the 3 minute Mark
Rest 3 minutes between sets
Extra Credit - 3 Alternating Sets:
1. One-Arm Dumbbell Shoulder Press
4 reps per side per set
Build to a 4RM by the third set
No rest between sides
2. Single-Arm Dumbbell Push Press
2-3 reps per side
Rest 30 seconds between sides
Rest 2 minutes between sets
Competition
Slow Pull Snatch
8 sets of 1 rep @ 65-80%
Rest as needed
Focus: Quality pulls and patience off the floor (2 seconds to knee)
Back Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% (max 15 reps)
Set 4: 5 reps @ 75%
Set 5: Max reps @ 65%
Rest as needed
3 Alternating Sets:
1. One-Arm Dumbbell Shoulder Press
4 reps per side per set
Build to a 4RM by the third set
No rest between sides
2. Single-Arm Dumbbell Push Press
2-3 reps per side
Rest 30 seconds between sides
Rest 2 minutes between sets
Conditioning:
3-5 sets:
400m run
25/20 Cal Assault Bike
400m run
15/12 Cal Asault Bike
Rest 3 minutes between sets
Scoring:
Time (lower is better)
Intent:
Week 6 of Run/Echo progressions. Aim for 3-5 intervals at a max sustainable pace.
Target:
Push outside your comfort zone. The last 2 sets should be challenging, just below your threshold. Give a strong effort on the final set.
Feel:
This should be hard, with the last 2 sets being very tough.
3 Alternating Sets:
1. L-Sit
Max duration (AMRAP - 5 seconds) with feet over med ball
Rest 5 seconds
2. Tuck Sit
Max duration (AMRAP - 5 seconds) with knees above hip crease
Rest as needed