Wednesday 22/05/2024

FitneSS

Strength Test: Hang Power Clean

  • Objective: Build to a tough single for the day with a 1-second pause at the knee. Not a 1RM.

  • Focus: Quality technique and controlled pause.

Circuit: 3 Sets

  • Duration: 4 minutes per set

  • Buy-In: (time cap: 3:30 minutes)

    • 300m Row

    • 5 Deadlifts at 125/85kg

    • 15 Box Jump Overs @ 60/50cm (Step down)

  • Remaining Time: AMRAP of chosen movement

  • Movements:

    • Set 1/3: Dual DB Hang Power Clean at 22,5/15kg

    • Set 2/4: Dual DB Hang Power Snatch at 22,5/15kg

  • Rest: 4-minutes between sets

Optional Finisher: 3 Rounds for Time

  • Exercises:

    • 10/6 Strict Pull-Ups

    • 10/6 Band-Assisted Strict Pull-Ups

    • 10 Ring Rows

  • Rest: 2 minutes between rounds

Extra Credit - TTB Skill Work 

Competition

Alternating Sets (3 Sets)

A. Maximal Isometric Clean Grip Pin Pull

  • Duration: 10 seconds

  • Effort: Ramp from 60% to 100% within 10 seconds

  • Rest: 2 minutes

B. Seated Box Jumps

  • Reps: 1.1.1.1.1 (5 total, step down/reset between reps)

  • Rest: As needed for full recovery

Strength Test: Hang Power Clean

  • Objective: Build to a tough single for the day with a 1-second pause at the knee. Not a 1RM.

  • Focus: Quality technique and controlled pause.

Circuit: 4 Sets

  • Duration: 4 minutes per set

  • Buy-In:

    • 300m Row

    • 5 Deadlifts @ 143/102kg

    • 15 Box Jump Overs @ 60/50cm (Step down)

  • Remaining Time: AMRAP of chosen movement

  • Movements:

    • Set 1/3: Power Clean @ 70/48kg

    • Set 2/4: Power Snatch @ 70/48kg

  • Rest: 2 minutes between sets

  • Scoring: Total reps of the movements

Cooldown

  • Duration: 15 minutes

  • Intensity: Easy

Extra Credit: Strict Pulling

Part 1: Weighted Strict False Grip Pull-Up

  • Sets: 4

  • Reps: 4-5

  • Rest: 2:30 minutes between sets

Part 2: Feet Elevated False Grip Ring Row

  • Sets: 4

  • Reps: Max reps (AMRAP -1)

  • Tempo: Slow and controlled

  • Rest: As needed

Part 3: Alternating Sets (3 Sets)

A. Dumbbell One-Arm Bent-Over Rows

  • Reps: 6 per side

  • Load: Heavy

  • Rest: 1 minute

B. Chin Over the Bar Hold

  • Duration: 15 seconds

  • Effort: Accumulate 15 total seconds

  • Rest: 1 minute

C. Circular Scap Pull-Ups

  • Reps: 6-8 per direction

  • Rest: 1 minute

Part 4: Upper Body Mobility Focus

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