Friday 05/05/2023
“Appreciate the little things, and you’ll discover the true meaning of life!”
FitneSS
Friday
05/05/2023
A.
1min AMRAP
Power Clean + Front Squat + Jerk @60% 1RM
1min Rest
1:30min AMRAP
Hang Squat Clean And Jerk @70% 1RM
1:30min Rest
2min AMRAP
Clean And Jerk @80% 1RM
2min Rest
B. Back Squat
**Set 1 – 5 reps @ 75%**
Set 2 – 3 reps @ 85%
**Set 3 – Max reps @ 95%**
Rest as needed
C. Shoulder Press
Set 1 – 5 reps @ 60%**
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%**
Rest as needed
*Optional Back off sets: 2sets x 5reps @70&65% 1RM
D. Optional
3 Sets of:
Nose to wall plate step ups x 8-10reps
-rest as needed-
Competition
Friday
05/05/2023
**8 sets of 1 rep @ 65-80%**
Rest as needed
*2 seconds to knee
*working strong off floor & technique
B. Back Squat
**Set 1 – 5 reps @ 75%**
Set 2 – 3 reps @ 85%
**Set 3 – Max reps @ 95%**
Rest as needed
C. Shoulder Press
Set 1 – 5 reps @ 60%**
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%**
Rest as needed
*Optional Back off sets: 2sets x 5reps @70&65% 1RM
D. As Many Rounds and Reps as possible in 15 minutes:
15 Wall Ball Shots 10/9 feet @12/9kg
Row 12 calories @20/18 spm - dumper 10/8
12 Dumbbell Box Step-Ups 24/20 inches @22.5/15kg
Row 12 calories
E. Optional
As Many Rounds and Reps as possible in 2 minutes:
Toes to Bars
*start with a big set
