Saturday 18/05/2024
FitneSS
As Many Rounds and Reps as Possible in 20 Minutes:
20 Toes to Bars
Modify to V-ups if needed.
20 Single-Arm Dumbbell Hang Snatch 22.5/15.9 kg (50/35 lbs)
Switch arms every 5 reps.
20 Box Jumps 61/51 cm (24/20 inches)
20 Single-Arm Dumbbell Hang Snatch 22.5/15.9 kg (50/35 lbs)
Switch arms every 5 reps.
Run 200 meters
Barbell Bench Press
4 sets of 8-10 reps (2111 tempo):
Rest 2 minutes between sets.
Use a similar load across sets.
Leave 1-2 reps in the tank.
Aim for heavier weight than 2 weeks ago.
Extra Credit - Bar Muscle Up Skill Progression
10 reps of each "step" for quality:
*Note: Each step adds onto the previous one. Focus on not skipping the previous step as you add the next.
Competition
Strength Training - Barbell Bench Press
Sets: 4
Reps: 8-10 per set
Tempo: 2 seconds down, 1 second pause, 1 second up, 1 second pause (2111)
Rest: 2 minutes between sets
Intensity: Use similar load across sets, leaving 1-2 reps in reserve. Aim for a heavier load than used 2 weeks ago.
Strength and Stability - Ring Push-Ups
Sets: 3
Reps: 12-15 per set
Tempo: 2 seconds down, 0 second pause, 2 seconds up, 0 second pause (2020)
Rest: 2 minutes between sets
Instructions: Adjust body angle to maintain tempo and keep sets mostly unbroken. Add a weighted vest if needed.
Core Strength and Endurance (5 Alternating Sets)
A: Plank On Rings
Duration: 30 seconds for max distance
Rest: 30 seconds
Duration: Max reps in 30 seconds
Rest: 30 seconds
Conditioning
Description: As Many Rounds and Reps as Possible (AMRAP) in 20 minutes
Toes to Bar: 20 reps
Dumbbell Power Snatches: 20 reps 22.5/15 kg for women.
Box Jumps: 20 reps (24 inches for men / 20 inches for women)
Single-Arm Dumbbell Hang Clean and Jerks: 20 reps 22.5/15kg for women (switch arms every 5 reps).
Run: 200 meters