Friday 24/05/2024

FitneSS

Snatch

  • 3 sets of 1.1.1.1 reps at 60-70%

    • Pause 2 seconds at the knee

    • Rest 20 seconds between reps

    • Rest 2 minutes between sets

Strength Test I: Pause Back Squat

  • 1 Back Squat at Max Load

    • Build to a heavy single for the day (not a full 1RM)

    • 2-second pause at the bottom

Strength Test II: One-Arm Dumbbell Strict Press

  • 5 reps @ Max Load per side

    • Find a 5RM per side

    • Rest until full recovery between sides

    • If limited dumbbells, find a max rep set with the heaviest dumbbell available

    • Perform 2-3 sets based on time

Upper Body Endurance 

2 alternating sets of:

  • 6 Barbell Bench Presses at 75-78%

    • Rest 30 seconds

  • Ring Support Hold for 20-30 seconds

    • Rest 30 seconds

  • 24 Dumbbell Push Presses at 15/10 kg DBs or 16/10 KBs

    • Each set for time

    • No re-dip on the dumbbells (Jerk)

Competition

Drop Snatch

  • 1 Drop Snatch @ Max Load

    • Find a technical max

    • Restrictions: No assistance from hips, start with ankles/knees/hips fully extended

Snatch

  • 3 sets of 1.1.1.1 reps @ 60-70%

    • Pause 2 seconds at the knee

    • Rest 20 seconds between reps

    • Rest 2 minutes between sets

Strength Test I: Back Squat

  • 1 Back Squat @ Max Load

    • Build to a heavy single for the day (not a full 1RM)

    • If control is an issue, perform a back squat single with a 2-second pause at the bottom

Strength Test II: One-Arm Dumbbell Shoulder Press

  • 5 reps @ Max Load per side

    • Find a 5RM per side

    • Rest until full recovery between sides

    • If limited dumbbells, find a max rep set with the heaviest dumbbell available

Upper Body Endurance

3 alternating sets of:

  • 6 Barbell Bench Presses @ 75-78%

    • Rest 30 seconds

  • Handstand Walk 15 meters (50 feet)

    • Focus on speed

    • Rest 30 seconds

  • 24 Kipping Handstand Push-Ups

    • Each set for time

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