Monday 13/02/2023
“It is said that minutes turn into hours, hours turn into days, days turn into weeks, weeks turn into months, and months turn into years. You determine your future by what you do each minute.
”
FiTneSS
Monday
13/02/2023
A.
Power Clean + Front Squat + Jerk
2sets x 65%
2sets x 70%
2sets x 75%
B.
OH Squat
3sets x 3reps
*technique focus
*stay light
C.
EMOM x 9min
M1: 4-8 Burpee Pull ups or 2-4 Muscle ups variations
M2: 10-15 WallBalls
M3: 30-50 Double Unders or Speed Steps
Competition
Monday
13/02/2023
Α.
Clean & Jerk
6sets x 80-92%
-rest as needed-
B.
6sets x 1rep @70-80% 1RM
*go every 90sec
C.
Front Squat
5sets x 5/4/3/2/1 @80/85/90/90/95%
D.
2 Rounds for time
6 Muscle ups
36 Wall Balls @9/6kg
72 Double Unders
-rest 7min-
2 Rounds for time
14 Chest to bar
18 alt. Single DB Hang P. Clean and Jerk @22.5/15kg
15m (7.5m -R- / 7.5m -L-) Single Arm DB OH Walking Lunge @22.5/15kg
E.
Extra Rowing Session
10-20-30-40-50-40-30-20-10cal
-rest 1:1-
