Friday 16/06/2023
“Find joy in the journey of pursuing your passions, for it is through dedicated effort that the desired outcomes are realized.”
FitneSS
Friday
16/06/2023
Snatch
Build to 90-92%; if successful, move to 94-96%; otherwise, do 5 singles @ 65-70%; rest as needed.
Back Squat:
Set 1 - 5 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - Max reps @ 85%
Rest as needed
Shoulder Press:
Set 1 - 4 reps @ 75%
Set 2 - 2 reps @ 85%
Set 3 - 1 rep @ 90%
Set 4 - 1 rep @ 90+%
Set 5 - 1 rep @ Max Load
Rest as needed
*3 singles above 90% working to a max for the day
Competition
Friday
16/06/2023
Snatch
Build to 92%; if successful, increase to 96%. Otherwise, do 5 singles at 65-70%; rest as needed.
Snatch Pull:
3 sets of 1 rep at 95-105%; rest 1 minute between sets.
Back Squat:
Set 1 - 5 reps @ 65%
Set 2 - 5 reps @ 75%
Set 3 - Max reps @ 85%
Rest as needed
*3rd set: AMRAP (-1 rep) @ 85%. If successful past 4 weeks, increase working max by 2-5% for 3 weeks.
*Extra volume: 2 sets of 5 @ 75%, AMRAP (-2) @ 65%
Shoulder Press:
Set 1 - 4 reps @ 75%
Set 2 - 2 reps @ 85%
Set 3 - 1 rep @ 90%
Set 4 - 1 rep @ 90+%
Set 5 - 1 rep @ Max Load
Rest as needed
*3 singles above 90% working to a max for the day
2 alternating sets:
A.
Straddle L-Sit for Max Duration
*AMSAP Straddle L-Sit, then AMSAP Bent Knee Straddle L-Sit
Rest 30 seconds
B.
Max Diamond Push-Ups (2020 tempo)
*2 RiR
Rest 2 minutes
Every 3 Minutes until failure...
18/14 cal Row
12 Thrusters @ 52/38 kg
1 Rope Climb
**Add 1 rope climb per set until unable to complete within 3 minutes
*Adjust buy-in rep range to reach at least the 4th round. E.g., 12 cal row/8 Thrusters to complete rope climbs.
Intent: Focus on grip endurance and rope climb progressions. Aim for max rope climbs. Pace yourself for better results.
Target: Maximize rope climbs. Pace strategically while maintaining proper form.
Feel: Intense, especially towards the end!
Extra Credit:
2 sets:
400m Run
Time for 110% of AMRAP Unbroken Bar Muscle Ups
--Rest 4 minutes between sets--
15-rep cap per round for Bar Muscle Ups.
