Saturday 29/06/2024
FitneSS
Strength - Deadlift
Set 1: 1 rep @ 85% of 1RM
Set 2: Max reps @ 65-70% of 1RM
Set 3: Max reps @ 65-70% of 1RM
Rest as needed between sets.
Notes:
Build up to 85% of your current estimated 1RM, then complete AMRAP (-1) sets.
Stop if unable to control quality touch-and-go reps.
Maintain high speed; avoid grinding or losing midline position.
Main Workout of the Day
As Many Rounds and Reps as Possible in 10 Minutes:
8 Dumbbell Hang Squat Clean Thrusters @ 22.5/15 kg
8 Muscle-Ups or Box Muscle up or Burpee Pull ups
8 Dumbbell Hang Squat Clean Thrusters @ 22.5/15 kg
8 Muscle-Ups Box Muscle up or Burpee Pull ups
8 Devil's Presses @ 23/16 kg
16 Pistols or Shrimp Squats
8 Devil's Presses @ 23/16 kg
16 Pistols or Shrimp Squats
Extra Credit - Option 1: Beginner (Got None)
Bar Muscle-Up Skill Progression
Continue the BMU progression if started during the foundations cycle.
5 Reps of Each Step for Quality:
Note: Each step builds on the previous one. Focus on maintaining the form of previous steps while adding new ones.
Practice:
10-15 minutes practicing spotted bar muscle-ups
Ask a proficient person to spot you.
Focus on the steps while they help you with the turnover.
Spotter should place one arm under your legs and one on the bar, guiding you by lifting your legs and pushing your chest over the bar simultaneously.
Option 2: Intermediate (Got Some)
Bar Muscle-Up Skill:
Every 90 seconds x 6: 2 banded BMU from box
Goal: Turnover as high as possible. Press down on the bar and try to land as close to locked out as possible.
String 2 reps together.
Every 90 seconds x 6: 2 BMU from box (no band)
Focus: Translate practice to non-banded reps.
Competition
As Many Rounds and Reps as Possible in 10 Minutes:
8 Dumbbell Hang Squat Clean Thrusters @ 22.5/15 kg
8 Muscle-Ups
8 Dumbbell Hang Squat Clean Thrusters @ 22.5/15 kg
8 Muscle-Ups
8 Devil's Presses @ 22.5/15 kg
16 Pistols
8 Devil's Presses @ 22.5/15 kg
16 Pistols
Weighted Pull-Up
Set 1: 1 rep @ Max Load
Set 2: 3 reps @ Max Load
Set 3: 5 reps @ Max Load
Rest 2 minutes between sets
Notes:
Find a 1RM, then a 3RM, then a 5RM for the day.
Sandbag to Shoulder Practice
Accumulate 15 minutes practicing lapping and hip drive to shoulder.
Use a heavy sandbag, stones, D-balls, or any similar object.
Cues:
Maintain a strong back position.
Use your hips for explosive power.
Secure the object on your shoulder with control.
Barbell Bench Press
3 sets of 6 reps
Rest 2:30 between sets
Notes:
Work up to a 9/10 RPE by the final set, ensuring you have 1 rep left in the tank.
Deadlift
Set 1: 1 rep @ 85% of 1RM
Set 2: Max reps @ 65-70% of 1RM
Set 3: Max reps @ 65-70% of 1RM
Rest as needed between sets
Notes:
Build up to 85% of your current estimated 1RM, then complete AMRAP (-1) sets.
Stop if unable to control quality touch-and-go reps.
Maintain high speed; avoid grinding or losing midline position.
Extra Credit Part 1
Single Arm Handstand Hold
6 sets of 10-20 seconds
Rest as needed
Alternate arms per set (3 sets/side)
Extra Credit Part 2
2 alternating sets of:
40 Wall Facing Handstand Shoulder Taps
20 per side
Rest 1 minute
Wall Walks
No rest
16 Kipping Handstand Push-Ups
AFAP each set
Rest 2:30
Extra Credit Part 3
2 sets, each for time:
30 sec freestanding handstand hold in a 4x4 box into 30 meters handstand walk
Rest 2-3 minutes between sets
Notes:
Does not need to be unbroken. Focus on control and technique.