Wednesday 03/07/2024

FitneSS

Power Clean ΕΜΟΜ

• Duration: Every minute, for 10 minutes (10 sets)

• Reps: 1 Power Clean

• Weight: 75-80% of max

• Focus: Powerful hip extension, strong/technical front rack catch. Avoid "star fishing" and aim for strong connection with the bar. Move the bar as fast as possible each rep.

Conditioning Circuit

• Sets: 3

• Within a 2:30 minute Window Complete the following:

• 21 Kettlebell Swings (24 kg/16 kg)

• 15/10 Calorie Row

• 9 Deadlifts (60 kg/43 kg)

• Rest: 2:30 minutes between sets

Instructions: Perform fast, unbroken sets. Lower the Weights if you cannot maintain high intensity through the workout..

Extra Credit - Toes to Bar Skill - Option 1: Got None

• Sets: 8-12

• Reps:

• 3 arch to hollow swings

• 3 arch to knee tuck

• 3 Toes to Bar (TTB)

• 2 arch to knee tuck

• 3 arch to hollow

• Rest: 30-90 seconds between sets

Toes to Bar Skill - Option 2: Got Some

• Duration: AMRAP 5 minutes

• Movement: Toes to Bar (TTB)

• Rest: 15 seconds between sets

• Goal: Slightly bigger sets than last week

• Scoring: Total reps (higher is better)

Competition

 3 Alternating Sets:

Maximal Isometric Clean Grip Pin Pull

• Duration: 10 seconds

• Position: Bar at mid-thigh

• Effort: 100% effort throughout the 10 seconds

• Rest: 2 minutes

Weighted Vest Good Morning Jumps

• Reps: 1.1.1.1.1

• Weight: 9/6 kg (20/14 lbs)

• Focus: Pause and reset between reps, emphasize vertical body height

• Rest: As needed

Every Minute, for 10 Minutes (10 Sets):

• Exercise: 1 Power Clean

• Weight: 75-80% of 1RM

• Focus: Powerful hip extension, strong/technical catch in front rack, avoid star fishing, create a strong connection with the bar, move the bar as fast as possible each rep

Conditioning: 3-5 Sets:

1. Kettlebell Swings

• Reps: 20

• Weight: 32/24 kg (70/53 lbs)

2. Calorie Row

• Reps: 20/15 calories

3. Deadlifts

• Reps: 20

• Weight: 60/43 kg (135/95 lbs)

• Rest: 2 minutes between sets

• Goal: Fast, unbroken sets; lower the rep range if you cannot sustain a moderate to hard effort throughout

• Intent: Hinge endurance progression, shifting back to interval training with KBS, row calories, and deadlifts

• Feel: Challenging on the posterior chain and global systems, intense workout

Single Leg Landmine Romanian Deadlift Pulses

• Sets: 3

• Reps: 8.8.8 per side each set

• Rest: 2 minutes between sets, 10 seconds between clusters of 8 reps holding at the top

Extra Credit

Part 1: Band Assisted Strict Ring Muscle Up

• Sets: 5

• Reps: 1.1.1

• Rest: 2:30 minutes between sets, 20 seconds between singles

• Note: If you can perform unassisted, do so

Part 2: Tucked Ice Cream Maker on Rings

• Sets: 4

• Reps: 4-6

• Rest: 2:30 minutes between sets

• Focus: Use false grip; perform slow and controlled reps

Part 3: Hinging Ring Row

• Sets: 3

• Reps: 6-8

• Rest: 2 minutes between sets

Part 4: 3 Alternating Sets

1. False Grip Chest to Rings Hold

• Duration: 20-25 seconds

• Rest: 90 seconds

2. Bottom of Ring Dip Hold

• Duration: 20-25 seconds (weighted holds)

• Rest: 90 seconds