Friday 23/06/2023

“The satisfaction you get from achieving something difficult is unparalleled”

FitneSS

Friday

23/06/2023

Snatch:

- Set 1: 1 rep @ 75%

- Set 2: 1 rep @ 80%

- Set 3: 1 rep @ 85-87%

- Set 4: 1 rep @ 92-93%

- Set 5: 1 rep @ 95-96%

- Set 6: 1 rep @ 100%+ (or more if feeling good)

- Rest as needed

Back Squat:

- Set 1: 3 reps @ 70%

- Set 2: 3 reps @ 80%

- Set 3: Max reps @ 90%

- Rest as needed

- *For the 3rd set, perform AMRAP (stop 1 rep before failure) with no more than a 3-second pause between reps. If successful with all percentages for the past 4 weeks, increase working max by 2-5% for the next 3 weeks.

Extra Credit

Banded Standing Tricep Extensions:

- 3 sets of 21 reps

- Rest 90 seconds between sets

- *Perform 7 reps of top partial, 7 reps of bottom partial, and 7 reps of full ROM for each set. Enjoy the pump.

---

Competition

Friday

23/06/2023

Snatch:

Sets 1-6: 1 rep at varying percentages (75%, 80%, 85-87%, 92-93%, 95-96%, 100%+)

Rest as needed

*Consider going above 100% if feeling good

Back Squat:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90%

Rest as needed

*For the 3rd set, perform AMRAP (stop 1 rep before failure) with a maximum 3-second pause between reps. If you have been consistently successful with all percentages for the past 4 weeks, increase your working max by 2-5% for the next 3 weeks.

Additional volume option: Complete 2 back-off sets:

Set 1: 3 reps at 80%

Set 2: AMRAP (-2) @ 70%

Seated Barbell Strict Press:

3 sets of 8–10 reps at 35–50%

Rest 2 minutes between sets

Focus on control and range of motion (ROM) rather than heavy loading today

Banded Standing Tricep Extensions:

3 sets of 21 reps

Rest 90 seconds between sets

Perform 7 reps of top partial ROM, 7 reps of bottom partial ROM, and 7 reps of full ROM for each set. Enjoy the pump.

---