Friday 12/07/2024
FitneSS
Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 90+%
Rest: As needed
Notes: Aim for 1-3 reps @ 90%+ based on how you feel. If you're feeling strong, attempt a 1RM. Otherwise, stay at 90%+ and focus on quality.
Interval Training (3 Total Sets)
30m Sandbag Carry
30m Farmer's Carry
15 banded strict pull-ups for time.
Rest: 1 minute between rounds
Target
Smooth, deload effort; complete each round in 3 min or less.
Feel
Deload effort; feel good and ready for tomorrow's workout.
Extra Credit - L-Sit for Max Duration
Notes: Perform with feet above a wall ball.
Competition
A. Warmup
0-5 mins: General warmup (machine of choice)
5-10 mins: Snatch warmup
10-15 mins: Specific workout prep
2-3 sets:
7.5m sandbag carry
7.5m farmer's carry
3-4 pulls hand over hand sled pull (increase load every set to working weight)
Rest: 90 seconds easy bike
B. Back Squat
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 90+%
Set 6: 1 rep @ 90+%
Set 7: 1 rep @ 90+%
Set 8: 1 rep @ 90+%
Rest: As needed
Notes: Aim for 1-3 reps @ 90%+ based on how you feel. If you're feeling strong, attempt a 1RM. Otherwise, stay at 90%+ and focus on quality singles.
C. RETEST - L-Sit for Max Duration
Notes: Perform with feet above plates that are the same height as the top of parallettes.
D. Interval Training (On the 4:00 for 3-5 Total Sets)
30m Sandbag Carry
30m Farmer's Carry
15m Hand Over Hand Sled Pull (tough but unbroken load)
Alternative: If no sled is available, perform 15 strict pull-ups for time.
Cap: 3 minutes per round
Extra Work
Weightlifting/Power - Slow Pull Snatch
6 sets of 1 rep @ 68-84%
Rest: As needed
Notes: Take 2 seconds to reach the knee. Focus on quality pulls and patience off the floor.
If you are doing this part, do it first thing in this training.
