Wednesday 15/05/2024
FitneSS
Power Clean and Jerk + Squat Clean and Jerk
Sets: 8
Reps: 1.1 complexes
Intensity: 55-70%
Rest: 1 minute between sets, 10 seconds between reps
Focus: Speed/technical. Aim for light, fast, and technically proficient movements.
Strength Circuit (Press Endurance)
A. Barbell Bench Press
Reps: 5 (Heavier load than 2 weeks ago)
Rest: 45 seconds
B. Ring Dips
Reps: 10 (Use toe support if needed)
Rest: 45 seconds
C. Pike Handstand Push-Ups
Duration: Max reps for 1 minute (Toes on floor)
Rest: 1 minute
Core and Arm Circuit
A. AbMat Sit-Ups
Duration: Max reps for 1 minute (Perform as strictly as possible)
Rest: 30 seconds
Duration: 1 minute per side
Rest: 30 seconds
Reps: 12 per side (2020 tempo)
Rest: 1 minute
Extra Credit - Cardio and Endurance
15/12 Cal Row
60 Single unders
10/8 Cal Row
AMRAP burpees in remaining time
Sets: 3
Duration: 3 minutes per set
Rest: 3 minutes between sets
Competition
Rotational Strength Circuit
Reps: 3 per side
Sets: 4
Rest: 30 seconds
Reps: 3 per side
Sets: 4
Rest: 45 seconds
Power Clean and Jerk + Squat Clean and Jerk
Sets: 8
Reps: 1.1 complexes
Intensity: 55-70%
Rest: 1 minute between sets, 10 seconds between reps
Focus: Speed/technical. Movements should be light, fast, and technically sound.
Reps: 12 per side
Sets: 3
Tempo: 2020
Rest: 2 minutes between sets
Core and Arm Endurance Circuit
A. AbMat Sit-Ups
Duration: Max for 1 minute (Perform as strictly as possible)
Regressions: Single leg V-Up, alternating sides
Rest: 30 seconds
B. Side Plank Hold on Forearm
Duration: 1 minute per side
Rest: 30 seconds
C. Dumbbell Concentration Curls
Reps: 12 per side
Tempo: 2020
Rest: 1 minute
Cardio and Muscle Endurance
15/12 Cal SkiErg
15 Hand Release Push-Ups
10/8 Cal SkiErg
AMRAP Ring Dips in remaining time
Sets: 3
Duration: 3 minutes per set
Rest: 3 minutes between sets with easy bike spin