Monday 08/05/2023
““A healthy lifestyle not only changes your body, it changes your mind, your attitude, and your mood.””
FitneSS
Monday
08/05/2023
A.Pause Clean and Jerk
3 sets of 1.1.1 reps @ 65-75%
Rest 3 minutes between sets
*rest 20 sec between reps
*set1: midthigh, set2: above knee, set3: bellow knee
B.Front Squat
2 sets:
1 rep @ 65-70% 1RM
--rest 30 sec--
2 reps @ 65-70% 1RM
--rest 30 sec--
3 reps @ 65-70% 1RM
*keep adding 1rep each set - leave 1-2reps in reserve
-rest as needed before next set-
C.1 Round for time
300m Run
20 Pull-ups
--rest 1:1--
C.2 Rounds for time
300m Run
30 pushups
--rest 1:1--
C.3 Rounds for time:
300m Run
40 air squats
--rest 1:1--
Optional
F. 3 alternating sets of:
F1.
10.10.10 Dumbbell Suitcase Front Foot Elevated Split Squat Pulses
*10.10.10 each side each set
*between sets of 10 pulses hold for 10 seconds at top of squat with slight bend in knee with quad still under tension
Rest 90 seconds
F2.
*focus on flex/squeeze in hamstrings
Rest 90 seconds
Competition
Monday
08/05/2023
A.Pause Clean and Jerk
3 sets of 1.1.1 reps @ 65-75%
Rest 3 minutes between sets
*rest 20 sec between reps
*set1: midthigh, set2: above knee, set3: bellow knee
B.Front Squat
2 sets:
1 rep @ 65-70% 1RM
--rest 30 sec--
2 reps @ 65-70% 1RM
--rest 30 sec--
3 reps @ 65-70% 1RM
*keep adding 1rep each set - leave 1-2reps in reserve
-rest as needed before next set-
C. 3 alternating sets of:
C1.
10.10.10 Dumbbell Suitcase Front Foot Elevated Split Squat Pulses
*10.10.10 each side each set
*between sets of 10 pulses hold for 10 seconds at top of squat with slight bend in knee with quad still under tension
Rest 90 seconds
C2.
*focus on flex/squeeze in hamstrings
Rest 90 seconds
D.3 Rounds for time
300m Run
20 Pull-ups
--rest 1:1--
E.3 Rounds for time
300m Run
30 pushups
--rest 1:1--
F.3 RFT:
300m Run
40 air squats
--rest 1:1--
G.Optional Core Strength&endurance
1. Establish a max time V-up hold
*Scale: Bend knees
2. V-up hold @ 60% of max time from "B" x4-5, rest as needed
*lower to 50% if needed
3. Accumulate 40 tuck-rocks
*elbows stay in contact w/ knees
4. 30 sec. loaded standing pike stretch x 4, rest as needed
*legs straight
5. 6-8 Hip drag pulses x 4, rest as needed
*legs straight - toes pointed. Shift knees away from and back towards face without toes lifting
6. For time
21-15-9
V-Up
GHD Sit-Up
