Tuesday 02/07/2024
FitneSS
Handstand Shoulder Tap
Sets/Reps: 2 sets of 40 reps (20 per side)
break it as needed but try to do it as fast as possible
Rest: 2 minutes between sets
30-Minute AMRAP (75% Max HR):
400m Run
Extra Credit - For Time:
Exercise: Double Kettlebell Overhead Carry
Distance: 150 meters (500 feet) *Pull up bar to pull up bar is 10 meters
Rx Weight: 24/16 kg (53/35 lbs)
Notes: 10-meter turnarounds
Competition
Option 1:
Split Jerk (Pause in Dip)
Sets/Reps: 4 sets of 1 rep @ 85-90%
Rest: 2 minutes between sets
Notes: 1-second pause in dip before drive, based on 1RM from 2 weeks ago.
Top of Head Level Shoulder Press Overcoming Iso
Sets/Reps: 4 sets of 10-second isometric hold
Effort: 100% effort across the 10 seconds
Rest: 2 minutes
Banded Push Press
Sets/Reps: 4 sets, build to a heavy single by final set
Notes: Touch and go reps, aggressive punch to lockout, use the smallest band tension available
Rest: As needed
Option 2:
Strict Ring Dip
Sets/Reps: 3 sets of 20/16 reps
Rest: 3 minutes between sets
Notes: Start unassisted; if you hit failure, quickly get into a band to finish the reps.
Bottom of Ring Dip Hold
Sets/Reps: 3 sets of 15-20 seconds
Rest: 90 seconds between sets
Notes: Add a band if needed.
Core Finisher (Everyone):
Double Kettlebell Overhead Carry
Distance: 152 meters (500 feet)
Weight: 24/16 kg (53/35 lbs)
Notes: 15-meter turnarounds
Paused Arch to Hollow Swing
Sets/Reps: 3 sets of 8-12 reps
Rest: 90 seconds between sets
Notes: Keep it as "strict" as possible, 1-second pause in each position, 1 hollow + 1 arch = 1 rep.
3 Alternating Sets:
1. Bent Over Single Arm Rear Delt Flies
Sets/Reps: 3 sets of 10 reps per side
Notes: Slow reps, focus on using the back of your shoulder to create movement
Rest: 1 minute
2. Single Arm Bottoms Up Kettlebell 90/90 Carry
Distance: 15 meters (50 feet) per side each set
Rest: 1 minute
30-Minute AMRAP (75% Max HR):
Exercises:
400m Run
30/24 Cal Echo Bike
Scoring: Count rounds and reps; higher is better.
Intent:
Week 7 of Run/Echo progressions. This week is a deload before retesting the Run/Echo benchmark next week.
Target:
Perform at 75% of your max heart rate. You should be breathing but not close to max effort.
Feel:
This should be a "deload" effort and not feel overly strenuous.