Friday 19/05/2023
““Put your energy into the process, and the results will take care of themselves.””
FitneSS
Friday
19/05/2023
Snatch
Set 1 – 5 reps @ 63% of 1RM Snatch
Set 2 – 5 reps @ 68% of 1RM Snatch
Set 3 – 3 reps @ 73% of 1RM Snatch
Set 4 – 3 reps @ 78% of 1RM Snatch
Set 5 – 1 rep @ 83% of 1RM Snatch
Set 6 – 1 rep @ 83% of 1RM Snatch
Rest 2 minutes and 30 seconds between sets
Perform a drop & reset between each rep
The lifts should be fast and successful across all sets and percentages.
Back Squat
Set 1 – 5 reps @ 65% of 1RM Back Squat
Set 2 – 5 reps @ 75% of 1RM Back Squat
Set 3 – Perform as many reps as possible (AMRAP) @ 85% of 1RM Back Squat
Rest as needed between sets
In the 3rd set, perform as many reps as possible, stopping 1 rep before failure. Keep the rest between reps to no more than 3 seconds. If you're detrained or new to training, start with around 5-10% under your estimated 1RM to ensure you can complete the percentages with 100% success.
For extra volume, complete 2 more back-off sets:
- Set 4: 5 reps @ 75% of 1RM Back Squat
- Set 5: AMRAP (-2) @ 65% of 1RM Back Squat
Shoulder Press
Set 1 – 5 reps @ 70% of 1RM Shoulder Press
Set 2 – 3 reps @ 80% of 1RM Shoulder Press
Set 3 – Perform as many reps as possible (AMRAP) @ 90% of 1RM Shoulder Press
Set 4: 3 reps @ 80% of 1RM Shoulder Press
Set 5: AMRAP (-1) @ 70% of 1RM Shoulder Press
Competition
Friday
19/05/2023
**Part 1: Snatch**
Set 1 – 5 reps @ 63% of 1RM Snatch
Set 2 – 5 reps @ 68% of 1RM Snatch
Set 3 – 3 reps @ 73% of 1RM Snatch
Set 4 – 3 reps @ 78% of 1RM Snatch
Set 5 – 1 rep @ 83% of 1RM Snatch
Set 6 – 1 rep @ 83% of 1RM Snatch
Rest 2 minutes and 30 seconds between sets
Perform a drop & reset between each rep
The lifts should be fast and successful across all sets and percentages.
**Part 2: Snatch Pull and Hang Snatch Pull**
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Hang Snatch Pull @ 80-85% of 1RM Snatch
Use straps to focus on the pulling motion during these sets.
**Part 3: Back Squat**
Set 1 – 5 reps @ 65% of 1RM Back Squat
Set 2 – 5 reps @ 75% of 1RM Back Squat
Set 3 – Perform as many reps as possible (AMRAP) @ 85% of 1RM Back Squat
Rest as needed between sets
In the 3rd set, perform as many reps as possible, stopping 1 rep before failure. Keep the rest between reps to no more than 3 seconds. If you're detrained or new to training, start with around 5-10% under your estimated 1RM to ensure you can complete the percentages with 100% success.
For extra volume, complete 2 more back-off sets:
- Set 4: 5 reps @ 75% of 1RM Back Squat
- Set 5: AMRAP (-2) @ 65% of 1RM Back Squat
**Part 4: Shoulder Press**
Set 1 – 5 reps @ 70% of 1RM Shoulder Press
Set 2 – 3 reps @ 80% of 1RM Shoulder Press
Set 3 – Perform as many reps as possible (AMRAP) @ 90% of 1RM Shoulder Press
Rest as needed between sets
In the 3rd set, perform as many reps as possible, stopping 1 rep before failure. Based on your current or estimated 1RM, start with around 5-10% under to ensure successful completion of the percentages.
For extra volume, complete 2 more back-off sets:
- Set 4: 3 reps @ 80% of 1RM Shoulder Press
- Set 5: AMRAP (-1) @ 70% of 1RM Shoulder Press
Finish any failed reps as push press.
**Part 5: Grip and Gymnastics Endurance**
4 sets:
75 seconds on/75 seconds off:
- 8 Deadlifts @ 125kg/85kg
- 8 alternating DB power Snatches @ 32kg/23kg
AMRAP Ring Muscle ups in the remaining time
Max of 10 Ring Muscle ups per round
Scoring is based on the number of reps completed.
**Part 6: Grip and Gymnastics Endurance**
4 sets:
75 seconds on/75 seconds off:
- 8 dual DB Power Cleans @ 22.5kg/15kg
- 50ft DB Farmers Carry @ 22.5kg/15kg
AMRAP Rope Climbs in the remaining time
