Friday 28/04/2023

““No suffering is too great when it is for a higher purpose that has been set.””

FitneSS

Friday

28/04/2023

A.1 Hang Squat Snatch @ Max Load

*Find a 1 RM

B.5 Standing Single Arm Dumbbell Presses @ Max Load

*Find a 5RM/side - Rest to full recovery between sides.

C.Back Squat

Set 1 – 

3 reps @ 70%

Set 2 – 

3 reps @ 80%

Set 3 – 

Max reps @ 90% *1RiR

Rest as needed

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Competition

Friday

28/04/2023

A.1 Hang Squat Snatch @ Max Load

*Find a 1 RM

B.5 Standing Single Arm Dumbbell Presses @ Max Load

*Find a 5RM/side - Rest to full recovery between sides.

C.Back Squat

Set 1 – 

3 reps @ 70%

Set 2 – 

3 reps @ 80%

Set 3 – 

Max reps @ 90% *1RiR

Rest as needed

D.8-10 Sets each for Time:

6 Double DB Snatches @22,5/15kg

250/200m Row

12 Pull-ups

250/200m Row

-- rest 2min between sets --

E.Extra Credit

3 total sets:

AMRAP Unbroken reps of complex:

2 arch to hollow swings + 1 ring muscle up

-- rest 3 minutes--

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