Monday 10/04/2023

“The future belongs to those who believe in the beauty of their dreams.” ”

— Eleanor Roosevelt

FitneSS

Monday

10/04/2023

Α.

Segment Clean *3sets above knee / 3sets at knee/ 3sets below knee

5sets x 2 (1.1) @slightly heavier than last week

*10sec rest bt reps

-rest 1-2min bt sets-

B.

Tempo Front Squats (3111)

3 Working sets x 6-7reps

-rest 1-2min bt sets-

C.

Back Rack Reverse Lunges

3sets x 10/8/6reps

-rest 2min bt sets-

D. (Optional)

4sets of:

6 Barbell Bench Press

-rest 30sec-

4-8 Ring Dips *scaled

-rest 30sec-

4-8 Negative HSPU's *scaled

-rest 2-3min bt sets

E. (Optional)

3 sets of:

8 Dumbell Bulgarian Split Squats/side

-rest 1min-

10-12 Back Rack Cyclist Squats

immediately followed by...

12-15 Sissy Squats on machine

-rest until fully recover-

---

Competition

Monday

10/04/2023

Α.

Segment Clean *3sets above knee / 3sets at knee/ 3sets below knee

9sets x 2 (1.1) @slightly heavier than last week

*10sec rest bt reps

-rest 1-2min bt sets-

B.

Tempo Front Squats (3111)

3 Working sets x 6-7reps

-rest 1-2min bt sets-

C.

Back Rack Reverse Lunges

3sets x 10/8/6reps

-rest 2min bt sets-

D.

4sets of:

5 Barbell Bench Press

-rest 30sec-

10 Ring Dips *weighted if possible

-rest 30sec-

60sec x Max Strict HSPU's

-rest 2-3min bt sets

E. (Optional)

3 sets of:

8 Dumbell Bulgarian Split Squats/side

-rest 1min-

10-12 Back Rack Cyclist Squats

immediately followed by...

12-15 Sissy Squats on machine

-rest until fully recover-

---