Monday 09/01/2023
FiTneSS
Monday
09/01/2023
A.
3 Sets of:
5sets
A. Bench Press x 1/5/5/5/5 @85/75/80/80/80%
B. Supinated Strict Pull ups x 3 *build up if possible
-rest 1min bt sets-
B.
EMOM x 15min
M1: 8 x Front Rack rev. Lunges
M2: 8-12 x Kipping pull ups/Toes to bar
M3: 12-16cal x Row
C. (Optional)
3 sets
Pike Strict HSPU x 8
Nose to Wall Handstand Hold x 20-30sec
-rest 2min bt sets-
Competition
Monday
09/01/2023
A.
Bench Press
5sets x 1/5/5/5/5 @85/75/80/80/80%
B.
3 sets of:
A. Supinated Strict Pull ups x 3 *weighted
-build to a 3RM for today-
B. Overhead Squats x 3
-build up to 80% 1RM-
C.
10min x AMRAP
F.Rack BB Walking Lunge x 15m (7.5+7.5m)
Pull ups x 15
Row x 25/20cal
-straight into-
10min x AMRAP
20 WallBall @9/6kg
15 Chest to bar pull ups
Row x 25/20cal
D. (Optional)
8 Rounds of:
AMRAP (unbroken + 2reps before failure) x Strict HSPU
-rest 60sec each round-
E. (Extra Conditioning Work)
5 Rounds
25/20cal x Row @fast pace
25/20cal x Row @easy
-rest 1min bt rounds-
Those who want to see the sunrise should be willing to go out and catch it.
