Friday 13/01/2023
FiTneSS
Friday
13/01/2023
A.
Clean & Jerk
3sets x 1rep @75-85%
B.
Back Squats
3sets x 1/3/3 @87/80/85%
C.
12min x AMRAP
12 x Deadlift @65-70% 1RM
12 x HandRelease Push ups
D. (Extra Conditioning)
I.
Every 90sec x 5sets
8/6cal x Assault bike
*Gradually increase intensity to reach Max on the last sets
II.
Every 9min x 3sets
80cal x Row
*on the remaining time complete Max calories Bike-erg
*lets ride, stay strong on this one
Competition
Friday
13/01/2023
A.
Clean & Jerk
3sets x 1rep @75-85%
B.
3 Jerk Dips + 1 Split Jerk
4sets @80%
C.
Back Squats
3sets x 1/3/3 @87/80/85%
D.
Strict Press
3sets x 1/3/3 @87/80/84%
E.
Deadlift
3sets x 1/3/3 @87/80/84%
F.
00:00 - 10:00
21-15-9
OH Squat @43/30kg
Strict HSPU's
10:00 - 20:00
15-12-9
Deadlift @143/90kg
Strict Hand Stand Push ups
20:00 - 30:00
9-7-5
Sandbag to shoulder @60/40kg
Burpee Box Jump Overs
G. (Extra Conditioning)
I.
Every 90sec x 5sets
8/6cal x Assault bike
*Gradually increase intensity to reach Max on the last sets
II.
Every 9min x 3sets
80cal x Row
*on the remaining time complete Max calories Bike-erg
*lets ride, stay strong on this one
The first step to reaching your full potential is to confront your deepest fears
