Friday 12/05/2023
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.