Friday 09/06/2023
“The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice.” ”
FitneSS
Friday
09/06/2023
Snatch:
- Set 1: 3 reps @ 80%
- Set 2: 2 reps @ 85%
- Set 3: 1 rep @ 90%
- Set 4: 1 rep @ 90-93%
- Rest 2:30 between sets
- Drop & reset between each rep
- Heavier this week, tough but doable
Back Squat:
- Set 1: 5 reps @ 40%
- Set 2: 5 reps @ 50%
- Set 3: 5 reps @ 60%
- Set 4: 10 reps @ 40%
- Rest as needed
- Back off week for loading
Optional Extra Work:
Shoulder Press:
- Set 1: 3 reps @ 70%
- Set 2: 3 reps @ 80%
- Set 3: Max reps @ 90%
- Rest as needed
- Perform AMRAP, stopping 1 rep before failure
- Increase working max by 2-5% if successful in previous weeks
- Additional volume: 2 back off sets of 3 @ 80% and AMRAP (-1) @ 70%
Leaning Dumbbell Lateral Raise
- 2 sets of 7-9 reps
- Lean slightly into the wall for extended range of motion
- Rest 1 minute
Banded Overhead Tricep Extensions:
- 2 sets of 7-9 reps with a 2020 tempo
- Rest 1 minute
Competition
Friday
09/06/2023
Snatch:
- Set 1: 4 reps @ 70% of max
- Set 2: 4 reps @ 75% of max
- Set 3: 2 reps @ 80% of max
- Set 4: 2 reps @ 85% of max
- Set 5: 1 rep @ 90% of max
- Set 6: 1 rep @ 90-93% of max
- Rest 2 minutes and 30 seconds between sets
- Drop and reset between each rep
- Heavier this week, challenging but doable
Snatch Pull:
- 6 sets of 1 rep @ 90-95% of max
- Rest 1 minute between sets
- Focus on strength in setup and speed off the floor
Back Squat:
- Set 1: 5 reps @ 40% of max
- Set 2: 5 reps @ 50% of max
- Set 3: 5 reps @ 60% of max
- Set 4: 10 reps @ 40% of max
- Rest as needed
- Back off week for loading
Shoulder Press:
- Set 1: 3 reps @ 70% of max
- Set 2: 3 reps @ 80% of max
- Set 3: Max reps @ 90% of max
- Rest as needed
- Perform AMRAP, stopping 1 rep before failure
- Increase working max by 2-5% if successful in previous weeks
- Extra volume: 2 back off sets of 3 @ 80% and AMRAP (-1) @ 70% of max
Leaning Dumbbell Lateral Raise
- 2 sets of 7-9 reps
- Lean slightly into the wall for extended range of motion
- Rest 1 minute
Banded Overhead Tricep Extensions:
- 2 sets of 7-9 reps with a 2020 tempo
- Rest 1 minute
Every 90 seconds for 12 minutes (4 rounds):
Minutes 0:00–1:30:
- 9 Deadlifts @ 70/47.5 kg
- 6 Hang Power Cleans @ 70/47.5 kg
- 3 Shoulder to Overheads @ 70/47.5 kg
Minutes 1:30 – 3:00:
- 3 Shuttle Runs 15 meters
- 30 Double-Unders
- 12 Chest-to-Bar Pull-Ups
- For crossover volume, switch doubles to 20 crossover singles or 15 crossover doubles, with a 75-second cap per set
Extra Credit: Week 11 Run:
- Run for 45 minutes at an easy/steady pace (3-4/10 RPE)
- Aim for a slight increase in distance covered from last week
- Track total distance covered and average mile pace
If unable to run, choose 2 sets of:
- 3 km Bike Erg, Row, or Ski @ 2-3 sec per 500m faster than 30-minute pace from 4 weeks ago (6 km Bike Erg)
- Rest 2 minutes between sets
