Friday 26/05/2023
“True wealth is not measured in material possessions but in the vitality and well-being that radiate from within. Prioritize self-care and make choices that support your long-term health.”
FitneSS
Friday
26/05/2023
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%
EMOM x 18min (3 rounds)
M1: 12/8cal Assault bike/ Ski-erg *alternate between ergometers each round
M2: 10 dual DB Box Step Ups @ 22.5/15kg per hand, 61 - 50.8 cm
M3: Max Rope Climbs
--rest 3 min--
Extra
3 alternating sets of:
Ε1. 8-10 Dumbbell Lateral Raises, slight lean into wall for extended ROM - 2 RiR
Rest 1 minute
Ε2. 10-12 Banded Overhead Tricep Extensions, 2 RiR
Rest 1 minute
Competition
Friday
26/05/2023
A. Snatch
Sets 1-6: 5 reps @ 65-85%
*Drop & reset fast & successful reps between each rep. Rest 2:30 between sets.
B. Snatch Pull
Sets 1-3: 3 reps @85-90% 1RM
Rest 2 minutes between sets
C. Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: Max reps @ 90%
*AMRAP (-1). 3rd set stopped 1 rep before failure. No longer than 3 sec pause between reps. For detrained, start at 5-10% under 1RM.
D. Shoulder Press
Sets 1-4: 5-10 reps @ 40-60%
*Back off Week on loading.
E. Extra Movements
3 alternating sets of:
Ε1. 8-10 Dumbbell Lateral Raises, slight lean into wall for extended ROM - 2 RiR
Rest 1 minute
Ε2. 10-12 Banded Overhead Tricep Extensions, 2 RiR
Rest 1 minute
G. 3-5 sets:
500/425 m Skierg
10 dual DB Box Step Ups @ 31.8 - 22.7 kg per hand, 61 - 50.8 cm
4 Rope Climbs for Time @4.6 m
--rest 3 min with easy Skierg @ 1 damper between sets--
H. Extra Credit Endurance
Run for Max distance in 20 minutes
*Hard effort run. Treat as time trial. Track total distance covered in 20 minutes on road or treadmill.
