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.
