Monday 20/05/2024
FitneSS
Strength: Test
Within 10 minutes:
10 Back Rack Reverse Lunges @ Max Load
Aim for 10 reps (5 per side, alternating)
Maintain good form, mechanics, and control
Keep the front shin perpendicular to the floor
Nothing above 8/10 RPE (Rate of Perceived Exertion)
Murph Prep
1200m Run @ Murph goal pace
Rest 2 min
10 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 2 min
1200m Run @ Murph goal pace
Extra Credit - RMU Skill
Skill Breakdown:
Max-effort ring swing + open hip front swing with aggressive pull to shoulders x 6-8
Rest as needed
Focus on getting shoulders as high as possible
Every 30 sec x 10 sets: 2-position jumping muscle-ups on high rings
Ensure shoulders are the highest point, followed by open hips
Every 90 sec x 5-6 sets: 1 seated band-supported chest-to-ring pull-up + strict muscle-up transition
10-20 sec ring support pulses x 3
Rest as needed
Competition
Clean from Blocks
12 sets of 1 rep
Rest 1 minute between sets
4 reps @ mid-thigh
4 reps @ knee
4 reps @ below knee
Focus:
Technical lifts/moderate weight
Full extension
Driving with hips
Strong catch
Pulling under the bar
Ensure bar height is at the positions listed
Strength: Test
Within 10 minutes:
10 Back Rack Reverse Lunges @ Max Load
Aim for 10 reps (5 per side, alternating)
Maintain good form, mechanics, and control
Keep the front shin perpendicular to the floor
Stay below 8/10 RPE (Rate of Perceived Exertion)
Gymnastics: Test I
False Grip Chest To Rings Hold for Max Duration
1 attempt at a max hold
Gymnastics: Test II
Ring Support Hold
1 attempt at a max hold
Murph Prep
1200m Run @ Murph goal pace
Rest 2 min
15 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 2 min
1200m Run @ Murph goal pace
Extra Credit: Core Endurance
For Time:
100 V-Ups
Time Cap: 6 minutes