Friday 31/05/2024
FitneSS
Back Squat
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 70%
Set 3: Max reps @ 80% (AMRAP - 1)
Rest as needed between sets
Ensure no more than a 3-second pause between reps.
If detrained, start with 5-10% below your 1RM to ensure you can hit the percentages successfully.
Strict Press
3 sets of 8 reps
Rest 2 minutes between sets
Every Minute on the Minute (EMOM) for 12 minutes (4 rounds):
Minute 1:
7 Dual Dumbbell Power Cleans at 22,5/15kg
5 Dual Dumbbell Front Squats at 22,5/15kg
3 Dual Dumbbell Push Press at 22,5/15kg
Minute 2: 65 Double Unders
Minute 3: 12 Full KB Swings at 32/24kg
Minute 4: Rest
Competition
Heaving Snatch Balance
Perform every 15 seconds for 45 seconds (3 sets)
Rest 2 minutes between sets
Bar stays overhead during rest within the set. Use a light load to focus on working positions.
Snatch
3 sets of 1.1.1.1 reps @ 60-75% of your 1RM
Rest 2 minutes between sets
Build on last week's percentages.
Pause for 2 seconds at the knee.
Rest 20 seconds between reps.
Back Squat
5 reps @ 60% of your 1RM
5 reps @ 70% of your 1RM
Max reps @ 80% of your 1RM (AMRAP -1)
5 reps @ 70% of your 1RM
Max reps @ 60% of your 1RM (max 15 reps)
Rest as needed between sets
No more than 3 seconds pause between reps.
If detrained, start with 5-10% below your 1RM to ensure hitting percentages with 100% success.
Seated Single Arm Dumbbell Arnold Press
3 sets of 8 reps per arm (alternating arms)
Rest 2 minutes between sets
On a 20-Minute Clock
Minutes 0-16:
Every Minute for 16 Minutes (4 rounds)
8 Dual Dumbbell Power Cleans at 30/22,5 kg
Row 15/11 calories
8 Hang Power Snatches at 52/36 kg
Rest
Minutes 16-20:
AMRAP in 4 Minutes
8 Dumbbell Power Snatches @ 30/22,5 kg
6 Dual Dumbbell Deadlifts @ 30/22,5 kg
4 Burpee Box Jump-Overs @ 60/50 cm