Friday 12/05/2023
““The only way to achieve your goals is through hard work and dedication. Embrace the challenge of today’s workout, push yourself beyond your limits, and you’ll come out stronger and closer to your goals.”
”
FitneSS
Friday
12/05/2023
1. Snatch:
- Set 1: 1 rep at the maximum load
- Set 2: 1 rep at 80% of maximum load
- Set 3: 1 rep at 80% of maximum load
- Set 4: 1 rep at 80% of maximum load
* Build to a tough single for the day, with no more than one miss and stop.
*Do three singles at 80% of the successful single. For quality, rest as needed.
*For the coming weeks, this will be used to establish a baseline.
2. Every minute, for 10 minutes (10 sets):
- 3 Snatch Deadlift at 85-90%
*Between reps, drop and reset.
3. Conditioning:
- 3 sets:
- 70 Double Unders
- 7 wall climbs Handstand Walk
- 15 Dumbell Front Squats at 2x22,5/15kg
- 15 Push ups
* Rest for 3 minutes bt sets
OPTIONAL ADDITIONAL WORK
4. Shoulder Press:
- Set 1: 3 reps at 65% of the maximum load
- Set 2: 3 reps at 75% of the maximum load
- Set 3: Maximum reps at 85% of the maximum load, stopping 1 rep before failure.
* Rest as needed.
* Optional back off sets of 3 reps at 75% and an AMRAP (-1) at 65%, finishing with push press if needed.
5. Accessory work:
- 3 alternating sets:
- G1: 10 Dumbbell Lateral Raises, Rest for 1 minute.
- G2: 12-15 Kettlebell French Presses, Rest for 1 minute.
Competition
Friday
12/05/2023
1. Snatch:
- Set 1: 1 rep at the maximum load
- Set 2: 1 rep at 80% of maximum load
- Set 3: 1 rep at 80% of maximum load
- Set 4: 1 rep at 80% of maximum load
* Build to a tough single for the day, with no more than one miss and stop.
*Do three singles at 80% of the successful single. For quality, rest as needed.
*For the coming weeks, this will be used to establish a baseline.
2. Every minute, for 10 minutes (10 sets):
- 3 Snatch Pulls at 75-85%
*Between reps, drop and reset.
3. Back Squat:
- Set 1: 5 reps at 40% of the maximum load
- Set 2: 5 reps at 50% of the maximum load
- Set 3: 5 reps at 60% of the maximum load
- Set 4: 10 reps at 40% of the maximum load
*It's a back off week.
4. Shoulder Press:
- Set 1: 3 reps at 65% of the maximum load
- Set 2: 3 reps at 75% of the maximum load
- Set 3: Maximum reps at 85% of the maximum load, stopping 1 rep before failure.
* Rest as needed.
* Optional back off sets of 3 reps at 75% and an AMRAP (-1) at 65%, finishing with push press if needed.
5. Conditioning:
- 3 sets:
- 75 Double Unders
- 75ft Handstand Walk
- 15 Front Squats at 61/43 kg
- 1 minute AMRAP Wall Facing Handstand Push-Ups
* Rest for 3 minutes with easy bike spin.
- 40 Crossover Singles
- 8 Ring Muscle-Ups (no more than 2sets with short break)
- 12 DB One Arm Overhead Walking Lunge Steps (6/side) at 32/22 kg
- 30 second AMRAP Ring Dips
* Rest for 4 minutes between sets with easy bike spin.
6. Accessory work:
- 3 alternating sets:
- G1: 10 Dumbbell Lateral Raises, Rest for 1 minute.
- G2: 12-15 Kettlebell French Presses, Rest for 1 minute.