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
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--
