Friday 21/04/2023
““It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” ”
FitneSS
Friday
21/04/2023
A.Back Squat
Set 1
5 reps @ 65%
Set 2
5 reps @ 75%
Set 3
Max reps @ 85% *1RiR
-rest 2 minutes between sets-
B. EMOM x 5min
6 Wall Facing Shoulder taps
C. 3sets of:
6 DB Strict Press + 6 DB Push Press - single arm
*finish one side before moving on to the other one
-rest 1min bt sides-
D.2 total sets:
2 Rounds of : Run 800m
-rest 90 seconds between rounds-
-- rest as needed between sets--
Competition
Friday
21/04/2023
A.Within 15 minutes:
3 Below Knee Pause Squat Snatches @ Max Load
*Find a tough strong/technical triple in a 45 sec window - 2 sec pause at knee on each rep
B.Back Squat
Set 1
5 reps @ 65%
Set 2
5 reps @ 75%
Set 3
Max reps @ 85% *1RiR
Rest 2 minutes between sets
C1.
6 One Arm Dumbbell Shoulder Presses + 6 Single Arm Dumbbell Push Presses
*build to a 6RM by the third set
*complex is per arm per set
*rest 30 seconds between sides
Rest 30 seconds
C2.
Max Wall walks for 30 seconds
*Build to a tough single by the 3rd set
Rest 30 seconds
C3.
10 Bent Over Thumbs Up Dumbbell Reverse Flies
Rest as needed
D. 3 total sets:
Run 800m @ 3-5 sec per 400m slower than repeat test
rest 90 seconds
x2 rounds
-- rest as needed between sets--
E. Optional
3 alternating sets of:
E1.
L-Sit for Max Duration
Rest 20 seconds
E2.
Max Toes to Bars
*25 rep cap
Rest 20 seconds
E3.
10 Toes to Bars
Rest 3 minutes
