Friday 14/04/2023
““Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.””
FitneSS
Friday
14/04/2023
A. Squat Snatch + Overhead Squat
Set 1: 5.1 complexes
Set 2: 4.1 complexes
Set 3: 3.1 complexes
Set 4: 2.1 complexes
Set 5: 1.1 complexes
*go every 2min
*increase load each set.
*not a 1RM
B. 3 alternating sets of
B1. 12 One Arm Dumbbell Shoulder Presses
Rest 1 minute
B2. 1 Box Squat
*Build to a tough single by the 3rd set
Rest 2 minutes
C. 3 alternating sets of (Optional)
C1. 10-12 Feet On Box Pike Parallette Handstand push-ups
-no rest-
C2. 10 Long Seated Banded Face Pulls *slow eccentric
-no rest-
C3. 5-8 Prone Incline Bench Dumbbell Butterfly Laterals
-rest as needed-
Competition
Friday
14/04/2023
A. Squat Snatch + Overhead Squat
Set 1: 3.1 complexes
Set 2: 2.1 complexes
Set 3: 1.1 complexes
Set 4: 3.1 complexes
Set 5: 2.1 complexes
Set 6: 1.1 complexes
Rest 2 minutes between sets
*increase load each set, then drop back down.
*not a 1RM
B. Close Grip Overhead Squat (3111 tempo)
3 sets of 5 reps
Rest 2 minutes between sets
*from the ground
C. 3 alternating sets of
C1. 12 One Arm Dumbbell Shoulder Presses
Rest 1 minute
C2. 1 Box Squat
*Build to a tough single by the 3rd set
Rest 2 minutes
D. 6-8 sets:
10 Deadlifts
10 Cal Ski Erg
10 Single arm DB Snatch
--Rest 2 min between sets--
weights:
Deadlift
125
83
Dumbells
22.5/15kg
E. 3 alternating sets of (Optional)
E1. 10-12 Feet On Box Pike Parallette Handstand push-ups
-no rest-
E2. 10 Long Seated Banded Face Pulls *slow eccentric
-no rest-
E3. 5-8 Prone Incline Bench Dumbbell Butterfly Laterals
-rest as needed-
